Group Warm-up
2 rounds:
15 cal assault bike
10 empty barbel good mornings
15 cal row
10 air squats
Strength
FRONT SQUAT: 3X3 @ 70% OF 1RM
15′ to complete 3×3 @ 70%
Daily WoD
3 RFT: BMU AND WBS (15′ CAP)
6 Bar Muscle Ups a) Jumping Bar MUs b) C2B c) Your hardest pulling motion
36 Wall Balls (20/14) (10/9) a) 14/12 b) 12/10
Mobility
Roll Quads / Lats