2024-09-06 WoD

WARM
400m run
2 rounds
{
1 block run
10-10-10-10 banded goblet-hold walks
10 goblet squat
10 ring rows
}

MAIN

A. 5x3 Front Squat heavy-ish
warm: 5x45, 5x95, 4x135
main: 5x3 @ 165

B. (superset w A) 5x 8-12 prone bench DBRow
12x25's, 10x30, 9x35, 8x40, 8x40

C. 14 min amrap
{
10 front squat 95#
10 bar-facing burpees
10 strict chinups
}
5+2