Strength
- Front squat, 5x3; tempo 31x1;
- 3 sec decent, 1 sec hold at the bottom, explode out of the squat, 1 sec between reps
- Pendlay Row, 5x3 alternating with FS
WOD
For time, 10-9-8-7-6-5-4-3-2-1 of:
- Burpee over bar
- Front squats, 135#/95#
3 Strict C2B Pullups after each round