Strength
Tempo Front Squat (3 x 8 @ 10X1)
Ideally, all sets at same weight. Choose a weight LIGHT enough that you can GET UP FAST! on ALL 8 reps in the set. If you start slowing down, and/or find you need more than a 1-second reset between reps, reduce the weight after the first set.
REST 3′ between sets
WOD
“Heartbreak Hill”
Ascending Ladder AMRAP 12′:
Push Press (95/65)
Overhead Squats (95/65)
Burpees Over the Bar
Start with 2 reps of each for the first round, then 4 for the second round, then 6, 8, 10…