WOD Fr

Warm-up
600m run

alap 3
partner pinch grip plate holds

8x20sec work/10sec rest
lunges w/plate oh
standing side pulls w/plate

squats
superman reverse twist

Basic Strength
Front Squat (5×5)
A
front squat
5×5 @75-80%

B
3x superset
8 weighted cossack squat
12 weighted pistols

C
1x max reps sandbag squats ahap