Thursday

Front Squat 5 RM
Bench Press 5 RM
Dips 3 x 12

Complete the following sprints:

2 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Thursday

Strength WOD
Bench Press 5x5

Complete 8 rounds for time of:

3 Front Squats 185 lbs
8 Strict Dips

*Strict Dips are performed without kicking your legs to gain extension, as in a Kipping Ring Dip. If you can not do Ring Dips without kipping it best to do Stict Dips on a stable bar. No need to increase the reps if doing Bar Dips.

*For a dip to count as a rep your chest must touch your hands at the bottom of the dip and return to a locked out position.