Warm Up

2 sets of:

Row x 90 seconds
Walking Lunge x 20 reps
Pallof Hold x 30 seconds per side
Single Arm Ring Rows x 5 per side

Strength/Skill

Complete 4 Sets

3 Hang Cleans @ 70%

WOD

Every 90 seconds, for 18 minutes (4 sets) of:

Station 1 – Alternating Top Down DB Bench x 30 Reps (15 per)
Station 2 – Strict Supine Pull-Ups x 5-10 Reps
Station 3 – Front Squat x 3 Reps from the rack

-Try to use the same bench weight you’ve used the past two weeks as the reps have increased
-Try to increase front squat weight from last week