WOD

A) Front Squat

4×8-10 @41X1 @ Challenging Weight

rest 2-3min between sets

 

B) 12min EMOM

1st: 4-8 Floor Press @ Challenging Weight

2nd: 6-8 Chest Supported Barbell Row

 

C) 12min AMRAP

9-15-21-27-33…etc

Cal Row

Thrusters @ 75/55lbs

 

D) 10min @ 50-60%/Easy Effort

10min Assault Bike

** Every 3min (0,3,6,9) Completed 20s side plank per side