Monday

Pre WOD

Four sets of:
2 Tempo Front Squats + 4 Front Squats
Rest 2-3 minutes

Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the concentric.

WOD

Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs, 24″/20″)