6.3.13

mobility: warm-up: rope turn front squat strength: Front Squat 5×2 wod: 4x 21 Double Unders 8 Renegade Rows 20 Rack Lunges

11-14-12

warm-up: 3x 30secs Wallball pass thrus/rnd the worlds/sotts press 3x 30secs (two groups one in rack, one on wall) handstand hold 8/5/2 Front Squats Strength: 5×2 Front Squat WOD: 21-15-9 Front Squats HSPU

10-16-12

mobility: warm-up: 5x 3 pull-up (strict/chin/kip) 5 front squat 40 sec handstands Strength: 5×2 Front Squat wod: 5x 10 Pull-ups 12 goblet squats 100m weighted carry