WOD 1= work up to 1RM Front squat
recommend 10 empty bar, 5-5-4-3-2-1-1-1 increasing weight each round. please take time to reach your best movement with the empty bar . Feel free to use techniques like pause squat or tempo squat with the empty bar
WOD 2= Partner WOD: Teams of 2, 1 work/1 rest
2 rounds for time:
-50 Front Squats with Double KB/DB 53/35
-30 HSPU (1 wall walk = 3 HSPU. Be sure to raise into plank before “walking” and lower from plank on the way down)
-50 Double Russian KB Swings
-30 Double KB/DB Front Rack lunges
-1 min synchronized plank hold*
* For plank hold. both work. When one breaks, time stops. Resume time count when both partners are back in plank position