Strength:
Front Squat: 5-4-3-2-1
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 1 Rep @ 90%
WOD:
“Second Wind”
For Reps:
2 Sets
6:00 AMRAP
10 Burpee Box Jump Overs
20 Single Arm Overhead Reverse Lunges (Right)
30 Toes to Bar
20 Single Arm Overhead Reverse Lunges (Left)
Max Burpee Box Jump Overs
Rest 3:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in
Level 2:
For Reps:
2 Sets
6:00 AMRAP
8 Burpee Box Jump Overs
16 Single Arm Overhead Reverse Lunges (Right)
24 Toes to Bar
16 Single Arm Overhead Reverse Lunges (Left)
Max Burpee Box Jump Overs
Rest 3:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in
Level 1:
For Reps:
2 Sets
6:00 AMRAP
8 Burpee Box Step Overs
16 Goblet Reverse Lunges
24 Hanging Knee Raises
16 Goblet Reverse Lunges
Max Burpee Box Step Overs
Rest 3:00 b/t sets
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in
Competitor:
Dumbbell: 70/50lb, 32/22.5kg
Box Height: 30/24in