WARM UP
3 Rounds
90 seconds Row or bike
10 Lunge Presses (In a deep lunge, press DB overhead, 5 each side)
15 SIT UPS
10 Wallballs Light
2 Rope Pull w/feet on box

STRENGTH
Back Squats
5 x 5 Reps
70%-75% for all 5 sets.

WOD
12 Min Amrap

15 Double KB Front Squats 53’s/35’s
3 Rope Climbs
90 Double Unders
*KB Front Squats should be front squats don’t just put the KB’s on your back and squat them.  The point was to breathe and squat under tension just like a front squat! Try and keep your knuckles close together to simulate that front squat!