1/10/23-Front squats x 4

Warmup

3 rounds

200 m run

10 wall ball

Strength

Front squat-Build a heavy 4

Conditioning ABABA

A-1/2 mile run for time

B-EMOM3

2 front squats

5 db pull overs

Accessory

2 minute front rack hold-As heavy as possible

30 calorie bike

1 mile run

30 calorie bike

Oly WOD

EMOM5

3 hang squat cleans