STRENGTH/SKILL

10 min Alt EMOM

A1. Front Squat

x5 reps every 30X1 tempo

F. 8, 8, 8, 8, 22X1 tempo; build [can use KB/DB for Goblet Squat]

P/S; 30x1; build to moderate set of 5 reps

A2. Strict/weighted Pull Ups x5

F. Negatives or Partner Assisted x5 [or ring row x8-10]

P. Strict Rx x5 reps; weighted if possible

S. Strict CTB Pull Ups x5; weighted if possible

WOD

"Aero"

10 Min AMRAP:

10 Front Squat

10 Push Press

Double Unders 30

F. 2DB Thruster + 100x Singles

P. 95/65# or lighter

S. [115/75#], x50 Doubles