WOD:

10-5-3-1-1-3-5-10 Front squats into back squats First 4 sets are FS, second 4 are BS

Comp Rx:

1. Ring Muscle-Up Test Max Set 1 attempt

2. Conditioning AMRAP 18: 18 Calorie Row 15 Wall Balls (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar

3. Pause Overhead Squat Build to a Moderate Single 3 second pause

4. Squat Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ 70% Minute 2 – 2 Reps @ 75% Minute 3 – 1 Rep @ 80% Minute 4 – Rest

5. Back Squat 2 Rounds: 7 Reps @ 72% 5 Reps @ 76% 3 Reps @ 80% Rest 2:00 between each set of squats