Skill/Strength
12:00 EMOM, alternating:
Odd minutes: 3 Front Squats
Even Minutes: 6 Back Squats
*~55% of 1RM FS, for both movements
WOD
12:00 AMRAP:
6 Lateral Burpees over DB/KB/BB
9 DB/KB Thrusters
12 Front Rack Step Back Lunges (total)
*Use 50/35# DBs, 53/35# KBs OR 95/65# barbell
Winter Break Travel WOD Series
5 RFT:
30 Bicycle rotations
20 Mountain Climbers
10 Burpees
Cooldown
1:00 Scorpion per side
1:00 Iron Cross per side