Warm-up:
5 Sets:
5 Front Squats @ 30X1 Tempo
5 V-Ups or Tuck-Ups + 10 Hollow Rocks
Strength:
High Pause Back Squat 3×2 @ 5RM Load
WOD:
For Time:
7-6-5-4-3-2-1 Front Squat, 205#/135#
Alternated With
21-18-15-12-9-6-3 Toes-to-Bar
TIMECAP: 18:00
Extra Work:
Romanian Deadlift 2×10
Notes
Use 80% of last week’s working weight.