Monday

Lift:

EMOM for 12 minutes

2 Front squats

Try to increase in weight every set, last few sets should be heavy.

 

Wod

18, 15, 12, 9, 6 of 

Front squats 155/110

* 200 M run after each round.

A great goal would be all squats unbroken, if you need to break them up try getting over halfway on the reps before breaking. 

 

Post  Wod core

10 sets of 10 second hollow rock