Strength
Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00
Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.
WOD
3 rounds for time of:
Run 400m
20 Pull-ups
20 OHS 95/65#