Warm Up:
3 Rounds:
10 Second Wall Stretch
10 Second Goblet Squat
10 Pull Ups
10 Dips Ring/Bar
Ankle Mobility and Lat Smash
Strength/Skill:
Back Squat 3×8 @75% of 1RM
WOD:
EMOM for 12 Minutes:
1st Min: 5 Front Squat @70-80% of 1RM
2nd Min: 7 Push Press @70-80% of 1RM
3rd Min: 500m Row Max Effort