Strength
Front Squat – 5×4 @ 82% (tempo – 5 sec count down, explode out of hole)
—Use a little heavier than last week
Conditioning
6 Rounds For Time
1 Lap Prowler Push (heavy)
5 Ring Muscle-ups (sub: 7 GI Janes)
WOD Notes: TD = 8-15 minutes. 1 Lap = full length of Rage. You may also make-up a WOD earlier from the week if you missed any other days.