5-12-17

skill/strengthfront squat 5 x 2 every 3 min work up each set super set with 6 jump lunges (3 per leg)

wod 40 med ball sit ups 20/14

monster 400m run with wallball 20/14

30 front squats 115/75

20 med ball sit ups 20/14

200m run with wallball 20/14

15 front squats 115/75

16 min cap

cash out - optional 3x8 bench press superset 3x8 bent over row