1 1/4 Front Squat - 5x3@75% of your 1RM front squat
OH Lunges - 4x8@50% of your 1RM front squat
3 Rope Climbs
WOD: AMRAP in 17 Minutes. The Goal is to Beat a Fight Gone Bad time of 17 minutes with 3 full rounds attained. Minutes of rest are given at 5-6 min, 11-12 min. YOU FINISH WHERE YOU LEFT OFF BEFORE THE MANDATORY REST. Aim to finish as early as possible.
22 KB Swings
22 KB SDHP w/ same KB
22 Box Jumps
22 Push Press (75/55)