Skills / Strength

5 Sets (3:00 Rest)

5 Front Squats (5 Rep Max)

Perform 5 sets resting 3 minutes between sets with each set consisting of 5 front squats.  Work your way up to the heaviest set of 5 you can do keeping your form intact.

*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders 

Front Squat

WOD

3 X 4:00 AMRAPs (2:00 Rest)

10 Kipping Pull-ups

Fitness Level Substitution: Banded Pull-ups OR Ring Rows

10 Overhead Squats (Men: 115lb / Women: 75lb / Beginner: 15lb)

Fitness Level Substitution: Front Squats or Air Squats with hands in the air.

Take the barbell off the rack like you are going to do a back squat.  Step back from the rack.  You will need to position your hands for the overhead squat.  Then you will need to Push Jerk the weight into the overhead position.  *If you do not have a squat rack, you will need to Power Clean the weight to your shoulders and then Push Press it overhead and down on your back before push jerking it overhead.

5 Back Squats (Men: 115lb / Women: 75lb / Beginner: 15lb)

*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders and then Push Press it overhead and down on your back.

Set the clock for 4 minutes.  Perform 10 pull-ups, 10 overhead squats, and 5 back squats as many times as you can in that 4 minute period.  Rest 2 minutes and repeat for a total of 3 rounds.  Start the next round wherever you left off the previous round.  Post your total rounds to comments.

Butterfly Kipping Pull-up

Overhead Squat

Back Squat

3 Rounds (1:00 Rest)

6 Overhead Squats (PVC Pipe or Broomstick or just the bar)