Strength: Back Squats, 4×2, Every 2 minutes

  • Start at 70%
  • First Rep – Slow & Controlled up and down  (5sec rep)
  • Second Rep – Normal Speed going down then Aggressive Drive Up

WOD: 10 min AMRAP

  • 10 DB/KB Walking Lunge (35’s/25’s) 1 for 1
  • 7 T2B

3min Rest

then FOR TIME (Sprint!) 10 min Cap

  • 30/21 Rower Calories
  • 40 DB/KB One Arm Thrusters  (40/25) Alt Arms every 5 reps
    • Two Scores = 1) AMRAP and 2) For Time

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