Strength
4x3 Pause front squats (3 seconds in bottom) @ 80% of 1RM

WOD
4 Rounds
Run 400m
15 Box jump overs 24/20"
10 Overhead squats 95/65#


Base Camp

Skill: Air Squats, Ring Row and push Ups

WOD
200m Run
15-12-9
Air Squat
Push Up
Ring Row
200m Run

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