Warm Up
2 sets
200m run or row
10 barbell front squats
10 candlestick roll ups
3 each side perfect stretch



Strength
6 sets

Pause front squat + front squat
tempo on the pause squat is 31X1
perform a tempo squat and then a front squat with no tempo
set 1- 3 reps @ 60%
set 2- 2 reps @ 70%
set 3- 2 reps @ 75%
sets 4-6 1 rep @ 80%



WOD
"The Rock Show"

4:00 AMRAP
300m run
max reps of
30 DUs + 5 sumo deadlift high pulls 115/85

Rest 2:00

4:00 AMRAP
300m run
max reps of
30DUs + 10 SDLHP 95/65

Rest 2:-00

4:00 AMRAP
300m run
max reps of
30DUs + 15 SDLHP 75/55