Warm up: 25 ring rows, 50 sit ups, 50 supermans
Strength and Skill: Front Squat 3-3-3-3 (5 SEC Hold at the bottom of each rep)
WOD
5 min max pull ups
2 min rest
4 min Max KB swings 53/35
1 min rest
3 min max push ups
Cool Down: 5 minute foam roll, stretch
