1) Lift/Skill
Front Squat 1×5, 2×5
3×10 Reverse Back Rack Lunge (5+5)

***Note: For the front squats, base your numbers off of last week. First set should be the you used for your 2×5. The next 2 sets will be at the heavier weight you used last week.
For the Back Rack Lunges compare to Aug 25, and increase in weight while maintaining form. All 10 reps should be completed UB.

2) WOD
15/10 Cal AB or 20/16 Cal Row
15 Box Jumps (24/20)
15 KBS (32/24)
30-45 sec rest after each round

Note: Maintain a high and consistent intensity level for each round

3) AP
3 Rounds
15 Hollow Rocks
15 sec L-sit Hold (Pull-up Bar)

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