A:
Front Squat
0:00-5:00: build to heavy 5
5:00-10:00: build to heavy 3
10:00-15:00: build to heavy 1

B:
12 min AMRAP:
16 Sit-ups (Scale up: GHDs)
12 Lunges (Scale up: Jumping Lunges)
8 Burpees (Scale up: Burpee Backflip over the Box with a Twist)


OLYMPIC WEIGHTLIFTING WOD

A:
5x Every 2:30 Min.
5x Squat clean

B:
7x Every 3 min
2x Deadlifts
2x Low hang power Clean
2x High hang squat Clean
2x Front Squats