Warm-up: 3 sets: Block Run, 12x Russian Kettle bell swing, 12x Goblet Squat.
Strength: Front Squat: 9-7-7-5-3 (sets of 7 at same weight, increase after every other set).
Stamina: 5 Rounds, not for time: 50m Front rack BB walking lunge (95-135/65-95), 16x Farmer carry lateral Box Step over, 20x Arc ball slams.
WOD: 16:00 Ascending ladder:
- 3x Air Squats
- 2x Toes to bar
- 1x Power Snatch (115/75)
- Run to the End of the Parking Lot and Back
(3/2/1, 6/4/2, 9/6/3…)
Cool Down: 4 Sets: 15 GHD Sit-ups