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 @Empty Bar, 5 Reps @40%, 3 Reps @50%
Work Sets - E2M
5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
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Strength/Accessory: Front Squat - 3 x 5 Reps
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WOD: On a 12 Min Clock
Row 1000 Meters L1, 1200 Meters L2 & L3
Front Squats (no rack) - 135/95 L1, 155/105 L2, 185/135 L3
*Most should be off the rower in 6 min or less.
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Extra Credit: Stiff Leg Sumo DL - 3 x 8 Reps