Squatting Strength/Skill Stamina Building: 

3 rounds of:

7 Front Squats

13 Back Squats

  • take the shortest break you can between front squat and back squats


R1: 54% of front squat + 10 Sit Ups

R2: 57% of front squat + 10 V-Ups

R3: 60% of front squat + 10 Hollows


WOD: “Velocity”

Part A

4 min AMRAP:

15/10 Cal Bike

15 HSPUs

  • rest 4 mins

Part B

4 min AMRAP:

15/10 Cal Bike

15 Power Snatch 95/65

  • rest 4 mins

Part C

4 min AMRAP:

15/10 Cal Bike

15 Box Jump Overs 24/20


  • Each AMRAP scored as rounds + reps.

  • Each AMRAP scored separately


 Processed with MOLDIV Processed with MOLDIV

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