STRENGTH

Front Squat

Every 2 mins for 8 mins (4 sets)

Perform 3 Tempo Front Squats

3 seconds down – 2 second hold at the bottom – 1 second up

-4 min EMOM-

4 Front Squats

WOD

4 Rounds

In 3 mins:

30 Wallballs 20/14

20 One Arm Dumbbell Hang Clean and Jerk 55/35

Row for cals in the remaining time

-3 min rest between rounds-

*score is total calories rowed