:30 on :30 off x 5 Rounds
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*Super Set following 2 Movements
Strength - 3 of 15
Front Squat - 6 x 2 Reps - use the same weight across the board - add 5-10 lbs from last week
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Strength /Gymnastics
Weighted Bar Dip
6 x 4 Reps - use the same weight across the board
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WOD: 8 Min AMRAP
6 Power Cleans - P 135/95, A 95/65, H 65/45
20' OH Plate Lunge (10' out & 10' back) - P 45/35, A 35/25, H 25/158 Burpees over Plate