Strength:
7×2 Front Squat (work up to at least 85%)

WOD
3 Rounds, 60 Seconds at each station / 10 Second Transition
For Total Reps:
Lateral Hops (over-back=1)
OH Lunges (95/65)
Abmat Sit-ups
Shoulder to Overhead (95/65)
Rest 70 Seconds between rounds

L3: Written
L2: 75/55
L1: Over-back=2, Front Rack Lunges OK 65/45/35