Warm Up: Row 500m, then junk yard dog. Next, mobility and stretching while warming up to 80% of your 1 RM front squat. (Many of you will know what your 1 RM is from the Wendler cycle. So, basically just follow your warm up lift loads from Week 3 of the Wendler cycle.)
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Strength: Front squat - 2 reps x 10 sets @ 80% 1 RM front squat.
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WOD: 5 rounds, every 3 minutes perform the following...
2 rope ascents
20 box jump 24/20
20 ball slams 30/20
***The sooner you finish each round...the more time you have to rest before the next round...get after it!!!***