Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 strict db press
8 db squat cleans
8 sit ups

Front Squat
week 3
use 90% of one rep max to determine loads
5@75%
3@85%
amrap@95%

Metcon/*Metcon-comp (5)
11.3
amrap 5
squat clean and jerk *165/110
modify as needed

rest 5 mins then

afterburner(11)
3rds
400m run
max rep unbroken kbs 70/53 53/35
score equals total number of kbs
Post total wod time and number of swings

Finisher
2 min hip opener
1 min sh distraction
1 min v sit