WARM UP:
400 M. Run
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms w/ Scorpion
Then:
Mobility
 
 
WIN
LIFT:
Front Squat
5 @ 65%
3 @ 70%
2 @ 80%
5 @ 70%
3 @ 80%
2 @ 85%
WOD:
“INTERVAL 20.2”
20 Min. Running Clock
Min. 0-12
EMOM 12
Min. 1: 10 Front (155/105) (135/95)
Min. 2: 10 Bar Lateral Burpees
Min. 3: 5 HSPU
Then: (Immediately Following)
Min. 12-20  
AMRAP 8
5 Front Squats
5 Bar Lateral Burpees
5 HSPU
*Score = AMRAP Rounds and Reps
 
 
FIT
LIFT:
Front Squat
4 @ 65%
3 @ 70%
3 x 3 @ 75%
WOD:
20 Min. Running Clock
Min. 0-12
EMOM 12
Min. 1: 10 Wall Ball (20/14)
Min. 2: 10 Burpees
Min. 3: 5 H.R.P.U.
Then: (Immediately Following)
Min. 12-20
AMRAP 8
5 Wall Ball
5 Burpees
5 H.R.P.U.
*Score = AMRAP Rounds and Reps
 
 
AT HOME
LIFT:
Weighted Squat + Backward Lunge
3 x 6 + 6e
*Use what you got. Try and go heavier than last week.
WOD:
20 Min. Running Clock
Min. 0-12
EMOM 12
Min. 1: 10 Goblet Squats
Min. 2: 10 Burpees
Min. 3: 5 H.R.P.U.
Then: (Immediately Following)
Min. 12-20
AMRAP 8
5 Goblet
5 Burpees
5 H.R.P.U.
*Score = AMRAP Rounds and Reps
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