Fast one tonight, have fun with the squats and this WOD it is a grinder.

A) 3 Min Row/Assault then every :20 sec for 3 min Walking Lunge/Sit-ups/Tempo Air Squat then 1min Jog

B) Every 3:30 x 5 Sets

1×10 @60% OF 1RM Front Squat

1×8 @65%

1×6 @70%

1×6 @75%

1×6 @80%

“Fitness”

12 Min EMOM

1st-20 Sec Dumbell Front Squat

2nd-25 Sec Weighted Good Morning

3rd-30 Sec Assault

C) “The Hail Mary”

18 Min AMRAP

200m Run

24 Double Under’s

12 Pull-ups

6 Alt Single Arm Overhead Walking Lunge (One arm a round) 45/30

3 Man Makers 45/30