Squatting Strength/Skill Stamina Building: 

Round 1: (60% of front squat + 10 Sit Ups)

5 Front Squats

5 Back Squats

Round 2: (65% of front squat + 10 V-Ups)

4 Front Squats

6 Back Squats

Round 3: (70% of front squat  + 10 Hollows)

3 Front Squats

7 Back Squats

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



WOD: “Ignited”

For Time: 16 min cap

7 Bar MU + 9 CTB + 11 Pull-Ups

21 Thrusters 95/65

5 Bar MU + 7 CTB + 9 Pull-Ups

15 Thrusters 115/75

3 Bar MU + 5 CTB + 7 Pull-Ups

9 Thrusters 135/95

 Processed with MOLDIV Processed with MOLDIV

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