20160921

Strength

15 minutes to find Today's 6RM Front Squat 13X1 (3 sec pause at bottom.)

Followed by

E.2.M.O.M for 4:00 (2 sets)
1x6@95% of today's max (no pause.)
1x6@90% of today's max (no pause.)

Conditioning

In teams of 2, alternating complete rounds.  
If you don't have a partner, 1:1 work rest ratio.  Rest as long as it took you to complete each round.


12 Rounds for time:(6 per person)
4 Bar over burpees
6 Deadlifts 225/135 (275/185*)
6 HSPU (SHSPU*)

Then immediately followed by,

12 Rounds each for time:(6 per person)
4 Bar over burpees
12 Wallballs 20/14 (30/20*)
30 Double-Unders