140618 ~ Knock Out

Strength:

Front Squat

Every 90s, complete the following:

3 @ 75%

2 @ 85%

ME @ 95%

then...

Deadlift

10 min to work up to a heavy 1 from 2" Blocks

Conditioning:

"Knock Out"

In a Fight Gone Bad Style

Complete the following for Reps:

3 Rounds

1 min: ME Calorie Row

1 min: ME Wall Ball (20/14)

1 min: ME Box Jump Overs

1 min: ME Thrusters (95/65#)

1 min: ME Pullups

1 min: Rest

Score: Total # of Reps Completed

Cash Out:

12 min dedicated mobility

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