WOD

Wednesday

Strength: pause + reg F squat complex

E90sec, 6x

1 pausing (3 sec) front squat

1 front squat

Capacity Builder: “Back in Blech”

E3min, 3x

Back squats

Push jerks

Thrusters

Rd 1: 7 each, Rd 2: 5 each, Rd 3: 3 each @ ~50% of 1 RM clean and jerk

Metcon: "Miracle-Gro"

3 rounds of

200m run

15/12 cal bike

12 strict HSPUs