In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Front Squat – strict 12 minute timecap to hit a heavy 1-rep Front Squat. This is a competition style challenge; plan it out and execute it.
Fitness: Front Squat – 12 minutes to work to a triple at 8 RPE, working on form

Part 2 – Conditioning: “Vladislov”

Performance: 5 rounds – AMRAP 3 minutes – Rest 1 minute between rounds

  • 5 Push-ups (with upgrade option to parallette push-ups)
  • 7 Toes-to-bar
  • 9 Air squats

Fitness: 5 rounds – AMRAP 3 minutes – Rest 1 minute between rounds

  • 5 Push-ups (elevated if necessary)
  • 7 Kipping knee-ups or sit-ups
  • 9 Air squats