Pre WOD:
A, Front Squat:
5-4-3-2-1 Front Squat
Build up to 1 RM from 70%
B, Test: Max Rep CTB Pull Ups
One set for max rep
WOD:
A, Strict Press (Test)
5-4-3-2-1-1-1 reps
Start at 70% and build up to 1 RM
B, Amrap 10 min:
Max rep Burpee Box Jump Overs 24/20 inch
Post WOD:
Biceps/Triceps finisher:
3 Rounds for Quality:
12-15 DB Skull Crusher
12-15 Barbell Biceps Curl