*Only if you get there early or have time post workout.
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Warm Up: Mobility - Agility Drills - then
2 Rounds @ slow pace
20 FS/BS w/ empty bar
20 Calorie Bike
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Strength: FS / BS (you choose)*
5/65, 5/75, 5+/85
*If you don't have an idea on a front squat max, you may want to stick with back squat as you recently maxed.
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WOD: For time
21-15-9
Clusters - 65/45 L1, 95/65 L2, 135/95 L3
Weighted Box Step Ups - 20/14 L1, 24/20 L2/L3
*Double DB's 25/15 L1, 35/25 L2, 50/35 L3
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Accessory Work: Good Mornings - 3 x 12 Reps