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