Strength
For 20 Minutes
Minute 1- 5 Back Squats
Minute 2- Rest
Minute 3- 1 Front Squat
Minute 4- Rest
-The weight is to remain the same for the back squat and the front squat per rotation. The weight should be 75-80% of your 1RM Back Squat.
WOD
15 Musle-ups
30 Power Cleans (165,110)
12 Muscle-ups
20 Squat Cleans
9 Muscle-ups
10 Clean and Jerks
Regional- 10-8-6 Mups
Open- (135,95), 5-4-3 MUPs
Ca$hout
1 Mile Run @80%