A. 10 minutes to establish your 1RM Front Squat.
B. Front Squat 5x3 @ 3312 of 70% 1RM. 45 second rests between sets.
C. Complete as many reps as possible in 7 minutes of Burpees. Jump onto a 45lb plate.
*Compare to 06/30/16.
Rest 3 minutes then…
Complete as many reps as possible in 5 minutes of: Muscle-ups (rings or bar). Scale will be 3 strict Pull-ups and 3 strict dips.
D. Strength 101 @ 6PM:
Same as the WOD.
Post loads and reps to Members Area or comments.