STRENGTH/SKILL

A. Front Squats
5 reps every 2:30 minutes for 10 minutes at a 20X1 tempo working up in weight
F. 8, 8, 8, 8, 22X1 tempo; build [can use KB/DB for Goblet Squat]
P/S. As Rx - all sets across at last weeks tough set for 5

B. Kipping Pull Ups
5-10 reps for quality every 90 seconds for 9 minutes
F. Ring Rows
P. As Rx
S. CTB Pull Ups or Muscle Up Skill Work [3-5 reps]

WOD

10 Min Alt. EMOM
8-10 Thrusters [95/65#]
40 Doubles Unders
F. Lighten load 2DB and 2:1 singles
P. As Rx
S. [115/75#], x50 Doubles

OPTIONAL CASHOUT

A1. Top Down Alt. Hammer Curl x10-12 each
A2. Alt. DB Kick Back x10-12 each