Warm Up
Row 500m
2 Rds
10 Situps
10 Box Jumps
10 Pullups
10 Pushups
5 Inchworms
Strength
Front Squat: 3-3-3-3-3 Do not use any of the sets as warm up
WOD
EMOM10
5 Shoot Throughs
5 CTB Pullups
Focus on speed of movement
Post 3RM and any WOD rounds missed
Result
- 105# front squat (5 rnds of 3)
- 5 rnds RX, 5 rnds of 3 shoot-thrus & 5 CTBs
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