Strength (and skill):
Front Squat 5 x 1
This is 5 single heavy attempts, with 2-3 minutes rest between efforts. It is important to treat these strength pieces with lots of respect and give them their due quality effort. Don't be in a hurry or rush thru this. Take your time and make it mean something. Give it your best. Strength is the foundation for future results.
Do yourself and your fellow trainees a favor and post the amount you lifted here to the comments. Not doing that is depriving yourself and others of your contribution. When you don't post any time, comments or load lifted here, the community does not grow or benefit. Your participation is vital.
9 min amrap
12 wall ball (20/10)