10fdb61fd4ea7a5e74ea95cde94daa8e

 

Strength

Wendler Front Squat 5-5-5

then

Every 2 mins for 14 mins: 1 Power Clean + 1 Hang Squat Clean

then

Every 3 mins for 12 mins do:

min 1 = 20 Front Rack Lunges, 95/65 lbs

min 2= 10 Bent Over Barbell Rows, 95/65 lbs

min 3= 10 Sumo Deadlift High-pulls, 95/65 lbs

Wod

For time:

40 Row Calories

30 Thrusters, 115/75 lbs

20 Lateral Burpee Over Barbells