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STRENGTH: Front Squat - 5 x 3 @ 75% of [...]

Warm up: 3rds 10- Pause squats 10- Scorpions 10- Iron [...]

WEIGHTLIFTING @ 8AM and 10AM PRELIFT: Sotts Press 3 x [...]

SKILL: HS Walks CONDITIONING: OPEN WOD 21.1 For time: 1-3-6-9-15-21 [...]

CONDITIONING/STRENGTH/SKILL EMOM 30 of: Min 1: 15/10 Calorie Machine Min [...]

STRENGTH: Bench Press: 3 x 10 Single Arm DB Bench [...]