WOD: Friday 20/05/2016

Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 mins between sets.

then:

Five sets for max reps of:
30 secs of Ring Dips
Rest 30 secs
30 secs of Box Jumps (20″/24″)
Rest 30 secs
30 secs of Alternating Dumbbell Snatch
Rest 90 secs