SWOD

Front Squat
3 x 5 reps*
1 x AMRAP*
*Use 5-10 lbs more than last time. If first day on this program use 65% of 5RM.

WOD

“Grettel”

10 rounds for time of (10 min cap):
3 Clean & Jerk (135/95)
3 Burpees over the bar

FINISHER

4 sets of:
30 sec Wall Sit
30 sec Forearm Plank

……….

BURN

Every 6 minutes for 24 minutes (4 rounds), complete:
12 Burpees
20 Abmat Sit-ups
12 Burpees
20 Romanian Deadlifts
12 Burpees
20 Toes to Bar