Warmup
bike or row 3 minutes
2 rounds of:
10 alt lunges
5 press ups
5 empty barbell front squats
5 push press
Skill/Strength:
Front Squat
5x3
Wod Prep
2 rds of wod at 1/2 reps
WOD
20 emom
12/9 Row
5 Clusters 115/75
8 lateral burpee bar jump over
2 Rope
