Front Squat 5RM, FR Lunges, TTB, OH Lunges

Front Squat
12 min to find 5 rep max

15 min AMRAP
10 front rack lunges 95/65**
10 toes to bar
*200 m run at 0:00, 5:00, 10:00
**between 5:00-10:00 lunges are overhead

Accessory Work
3x
12 v-ups
1 min plank

WOW (optional workout of the week)
"Crain"


2 rounds for time
34 push-ups
50 yard sprint
34 deadlifts, 135/95
50 yard sprint
34 box jumps, 24/20
50 yard sprint
34 clean and jerks 95/65
50 yard sprint
34 burpees
50 yard sprint
34 wallball shots, 20/16
50 yard sprint
34 pull ups
50 yard sprint