STRENGTH
E.M.O.M x 12 minutes
Odds: 3 Front Squats
Evens: 6 Back Squats
*All sets @60% of 1RM Back Squat
WOD
5 rounds FOR QUALITY, NOT TIME following the below rep sequence:
15 Unbroken Wall Ball Shots - 20/14lb
5 One arm Row (each arm)
5 Strict Shoulder Press'
18 Unbroken Wall Ball Shots - 20/14lb
6 One arm Row (each arm)
6 Strict Shoulder Press'
21 Unbroken Wall Ball Shots - 20/14lb
7 One arm Row (each arm)
7 Strict Shoulder Press'
24 Unbroken Wall Ball Shots - 20/14lb
8 One arm Row (each arm)
8 Strict Shoulder Press'
27 Unbroken Wall Ball Shots - 20/14lb
9 One arm Row (each arm)
9 Strict Shoulder Press'