Kraft: Frontsquat

1-1-1-1-1 reps

WOD
5 Rounds for time of:
50 Double unders (300 single unders)
40 Abmat Sit-ups
30 Squats
20 Burpees
10 strict Pull-ups

5 * hanging on the bar

50-40-30-20-10
Double Unders
sit-ups

20 min of abs

Pre-WOD:
3 Position Squat Snatch Work:
- Floor
- Hang
- High Hang

WOD - 5 Rounds for time (15 Minute Cap):
- 10 Power Snatches (#95/65)
- 10 Over Head Squats
- 10 Burpees (jump laterally over bar bell)

Post:
3 X 1 minute weighted planks

Happy with OH progression. Rocked the Rx for ladies :) but, 4 rounds with 40 reps of OH Squats at 65# is progress for me. Going to master this lift! As always ... burpees blow ... my mind, I mean they are so fun and such a benefit!

1- The Ladder

Wall Ball + Slamball
2,4,6,8...

2- Plank Off

Side Plank 45/side
Plank 1min
Superman 1 min
High Plank 1:30

3- AMRAP

KB Swing x20
Mountain Climber x40

4- The Complex

Strict Press x5
Push Press x7
Thruster x9
Front Squat x11

5- Time Trial

1000m Ski Erg

6- Caesars + Eggs Benny

5mins/station
2min rest

Snatch@75% 1Rm
3 Toes To Bar
3 Burbee( with feet together)

Complete as many rounds as possible in 30 minutes of:
800-meter run
25 dumbbell thrusters 24/16kg
400-meter farmers carry 24/16kg

16 - 12 - 8 - 4
Ring Dip
Front Squat 60/42kg
For Time

2 x TABATA:
Plank Hold
V-Up