Warm up
1 minute row
30 sec goblet squat hold
30 sec handstand hold
Strength
Front squat-Build a heavy 4
Conditioning-A B A
A-500/400 meter row
B-Every 90 seconds x 4 rounds
2 front squats
1 rope climb
30 second handstand hold/ practice
Accessory
3x10 belt squat
3x30 sec front rack hold ahap
Oly WOD
Emom7
1 hang squat snatch
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