WOD - May 31, 2018

A. Front squat - 3 reps EMOM 5 @ 80-85%
+
3 rounds for time
400m Run
15 T2B
20 Wallballs @ 20/14#

FIT CLASS
Part A - 
Seated Arnold press - 10x4
Tricep dips on bench - 12x4

Part B - 
Lateral box step up holding dumbbells - 8/side x3
Front rack lunge with dumbells - 20 steps x3

Part C - 
Tabata Bicycle crunches
:20 sec work/ :10 sec rest x8 sets

Workout - 
21-15-9
Strict knee raise
Burpee or squat thrust