A. Front Squats
10 reps at 50% 1RM
8 reps at 60% 1RM
2x6 reps at 60% 1RM
B. Weighted Pull-ups
Increase weight by 10lbs each set
10 reps
8 reps
6 reps
4 reps
2 reps
C. Walking Lunges DB and Farmers Walks
3 Sets rest 3 minutes between each - Use the same weight, and make it HEAVY.
Complete 20 walking lunges in one direction
While still holding the DB complete a farmers walk 3 times the length of the walking lunges
WOD
21-15-9
Thrusters (95lbs)
30" box jumps
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