“It’s not whether you get knock down, it’s whether you Get Up” !!

STRENGTH

Front Squats

5 @ 60-65%

3 @ 80%

1 @ 90%

5 @ 75%

4 @ 80%

(20 min cap)

WOD

10 min AMRAP

10 TTB

10 Deficit Push Ups (45/25)

rest 2 min

For time:

50 KBS (53/35)

50 Burpees

50 KBS (53/35)

L1: 35 reps of each

L2: 40 reps of each