warm-up:
3x
30 plate twists
10 lunges
30′ burpee broad jump
10 AbMat sit ups
30′ duck walk
10 ring rows
Strength:
Back Squat
1×8
1×6
1×4
1×4
1RM for the week, then pick a weight for 10 front squats immediately into 25 front squats
WOD:
AMRAP 7:
Burpee pull ups or Burpee Muscle Ups