150 Meter Row
10 Walking Lunge Steps w/ 10 lb Plate OH
15 Empty Bar Front Squats
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Strength: Back Squat
Warm Up - 5 Reps @40%, 5 Reps @50%
Work Sets - E3M 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
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Skill: Rope Climbs - 10 Mins Practice
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WOD: On a 12 Min Clock
1000 Meters L1, Row 1200 Meters L2 & L3
Max Front Squats (no rack) - 135/95 L1, 155/105 L2, 185/135 L3
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Extra Credit: Stiff Leg Sumo DL - 3 x 8 Reps
OR
Accessory - Lower Body Hypertrophy
1). Stiff Leg Sumo DLs - 3 x 12 Reps
2). Barbell Back Loaded Lateral Step Ups - 3 x 10 Reps per side
3). Banded Hip Bridges - 4 x 20 Reps
4). Heavy Russian KB Swings - 100 Reps for time - 106/70
5). GHD Back Extension Snatch Grip Deadlift - 3 x 8 Reps