WOD

Monday

Strength: mixed stamina squats

Alternating OTM for 12 min

Odd mins: 3 front squats

Even mins: 6 back squats

@69% of 3-rep back squat, from rack (last time for the block)

Metcon: "Hot Sauce"

A. In 3 min

21/15 cal row

21 lateral burpees over bar

AMRAP OH squats (75/45#)

---- 3 min rest ----

B. In 3 min

18/13 cal row

18 lateral burpees over bar

AMRAP OH squats (95/65#)

---- 3 min rest ----

C. In 3 min

15/11 cal row

15 lateral burpees over bar

AMRAP OH squats (115/85#)

---- 3 min rest ----

D. In 3 min

12/9 cal row

12 lateral burpees over bar

AMRAP OH squats (135/95#)