WOD
1) 3 RFT
10 Front squat Rx1 155/105, Rx2 135/85, Rx3 115/75
Burpee over the bar Rx1 12, Rx2 10, Rx3 8
10 Power Cleans - same
2) Backsquat
5 x 5 ascending
3) 10 min Amrap
Bike Erg 15/12 cals
Dus Rx1 100, Rx2 50, Rx3 100singles
Run 200m
WOD
1) 3 RFT
10 Front squat Rx1 155/105, Rx2 135/85, Rx3 115/75
Burpee over the bar Rx1 12, Rx2 10, Rx3 8
10 Power Cleans - same
2) Backsquat
5 x 5 ascending
3) 10 min Amrap
Bike Erg 15/12 cals
Dus Rx1 100, Rx2 50, Rx3 100singles
Run 200m