1.Warm up

3 Round

10 Air Squat

10 Push up

10 Plate Hope

 

2.Mobility

Chest & Lat

 

3.Skill

Front position

Cluster

 

4.METCON

AMRAP 9min

1 cluster (135/95)

5 Strict Pull up

10 Burpee Bar Touch

 

5.Strength

Front Squat

2 x 5