-Warm Up-


2 rounds


10 groiners

8 lateral step ups (each leg)

10 v-ups

8 goblet squats

10/8 cals assault bike (sprint)



-Strength-


Front Squat


In 7 sets


Work up to heavy  Double (no pause)



-WoD-


15 minute time cap


For time : 5 Rounds


30 doubles

15 thrusters 95/65

30 doubles

15 toes 2 bar