Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of front squat

(start from %60 and work up to %95 of your 1RM front squat)

WOD: 4 rounds for time (14 minutes time cap.)

12 push press (50/30)

12 box jump (24/20)

12 wall ball (9/6)

max. rep man maker (45/35) in the remaining time

CORE: EMOM 9 min.

min 1: 8/8 alternate one leg v-up

min 2: 30-45 seconds plank (on hands)

min 3: 8-12 strict knees to elbow