Variable resistance squats

Front Squat with bands + KB

5-5-5-5-5   (plate weight on bar should be 50-60% of 1RM)

 

WOD

8 rounds for time

5 split squats R w/ medball or KB

10 Burpees

5 split squats L w/medball or KB

10 Medball slams

 

Grip strength cash out (optional)

tabata one handed claps