WOD-
In 12:00 build to a heavy 3 rep front squat from the rack
Rest 4:00 then
For time:
30-20-10
Front squats 95#(65#)
Box jump overs 24″(20″)
Run 200 meters
SPRINT-
EMOM 30 minutes:
Minute 1: 5 Man Makers
Minute 2: Bike/Row/Ski 10 (8)
Minute 3: :45 Battle Rope
Minute 4: 3 BMU or 6 C2B or 9 Pull Ups
Minute 5: Rest
