5 min aerobic warm up
3 x 30 sec bottom FS position, 20 sec HS hold, 10 beat swing
Strength
I.Front Squat build to a 2RM
II. Front Squat 2 reps x sets @ 93%
III. 8 min EMOM 3 CTB+ 3 T2B - Goal is to not let go of the pull up bar
Conditioning
10 min AMRAP
100 Wall balls
50 Alt. DB Snatch 35/50
AMRAP burpees to a 6" target with remaining time
Recovery
Easy walk or row to cool down
3x 10 GH extensions
Couch stretch 2 min per side
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