Warmup
Strength
Front Squats
5 -5-5-5–5
For load
Heavy front squat day.
Compare to 230907.
All sets at 70% or greater of 1-rep-max front squat or an RPE of 7 or above for those who do not have a recent 1-RM.
Rest 2:00 between sets
WOD
RX
AMRAP 12:
50-m double-DB farmers carry (35/50 lb)
100-m run
10 toes to bar
Level 2
AMRAP 12:
50-m double-DB farmers carry (20/35 lb)
100-m run
toes to bar / knee raises
Level 3
AMRAP 12:
50-m double-DB farmers carry (10/15 lb)
100-m run
10 single leg vups
SKILL WORK
Post-workout:Accumulate:
10 Turkish get-ups/arm–
Use a single DB or KB.–
Build in load as desired through all 10 reps.
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