-Warm Up-


2 rounds

2 min bike

6 kossack squats

5 one arm waiters squats

5 dumbell press out squats

5 (3sec pause front squats with empty barbell or light weight)


-Strength-


25 minutes total


Front Squats


Work up to heavy double


Then take 80% of that number and perform 2 sets of 5 repetitions


-WOD-


AmRaP 12


DB Squat 50/35

T2B


3-6-9-12-15-18... and so on


*athletes will hold two dumbbells in the front rack position