Warmup
Strength
Front squat
5-4-3-2-1
Work to a heavy
WOD
RX 12-18 min
4 rounds for time:
15 bar-facing burpees
15 front squats (85/115 lb)
75 single-unders
SCORE:
TOTAL TIME
Level 2
4 rounds for time:
10 bar-facing burpees
15 front squats (65/95 lb)
50 single-unders
SCORE:
TOTAL TIME
Level 3
4 rounds for time:
10 burpees
15 front squats (35/45 lb)
25 single-unders
SCORE:
TOTAL TIME
SKILL WORK
Post workout:
EMOM 5:
5 strict ring dips– Hold the bottom and top for :01 each.
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