WU:
2 rds:
10 Air Squats
10 Monster Walks
10 Dead Bugs
10 Arm Circles
10 sec Pull-up Hang w/ Leg Twists
30 sec Goblet Squat Hold
ST:
Work up to 70% Front Squat x4
-then-
EMOM 5:
4 Front Squats
(starting @ 70%, work up in weight if you feel like it)
COND:
8 Rounds:
250m Row
Rest 1:1
SK:
EMOM 10:
1- Max Effort Rope Climb (Legless or Feet)
2- Rest