Warm up: 2 rounds
400m run + 15 good morning + 10 wallballs + 5L/R DB thruster + 10 banded walks
Strength: EMOM 2MIN for 16MIN
3 tempo front squat ( 3 sec down + 2 sec pause) build over the 8 sets. Last 3 sets should be close to or max weight
WOD: AMRAP 9 MINS – ADD 1 REP Each Round
5 Box Jumps + 1 Hang Squat Clean(135/95)
Extra Credit: 2 rounds
10 DB Hammer Curls + 200’ KB front rack carry