Warm Up: – AMRAC 4
5 ring dips
10 sec HS hold
12 walking lunges
Then; 4 min barbell warmup
Mobility: – 90 sec intervals
Rack master
Tricep smash
Strength: – Front Squat
8 x 65
6 x 70
4 x 75
2 x 85
1 x 90
WOD: – For Time:
21-15-9
Bodyweight Front Squats
Ring Dips
