Strength:
Front Squat, 5-5-5-5-5
Or
DB/KB/Odd object front squat, 20-20-20-20
WOD:
Fight Gone Bad style, (45 sec work/ 15 sec of rest/transition):
3 rounds for reps, 45 seconds of work and 15 seconds of rest between movements and 1 full minute of rest between rounds
Box Jumps, as high as possible
Bench, (chair) dips
One arm DB/KB/Odd object ground to over head, AHAP
Pistols
Post loads and total reps to beyond the whiteboard.
