Skill:
4x5 - Pause Double KB Front Squat @ moderate weight
Strength:
Back Squat
**Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging, yet fairly conservative, 3 rep weight where form is consistent.**
1x3@70%ww
1x3@80%ww
1x3++Amrap@90%ww
REST
1xAmrap@70%ww
WOD:
12 min AMRAP:
15 American KBS
30 Double Unders
40 Wall Balls