Strength

Back Squat

8-5-5-3-3-1-1-1

Work up to a heavy max Back Squat for the day.  New lifters should use this time to work on technique.  Focus on keeping your torso upright with your knees tracking over your feet for the entire lift.

WOD

AMRAP in 12 Minutes

10 Burpee
20 Alternating Dumbbell Snatch 45/30lbs
30 Double Under

Off Ramp WOD

AMRAP in 12 Minutes

10 Burpee
20 Alternating Dumbbell Snatch
60 Single Under with 1 Double Under Every 30 Reps