Front squats
10-10-8-8
60-65-70-75%
WOD
level 1
EMOM 5
min 1 rope climbs
min 2 Hsw
min3 rest
min 4 muscle ups
min 5 shuttle runs
rest 2 min x2-3rds
Level 2
EMOM 5
min 1 bike
min2 rope climbs / strict pull-ups / band
min 3 rest
min 4 hollow rocks
min 5 burpees
rest 2 x 2-3 rds