Strength – Front Squat – Warm-up to a moderate weight and then complete 5 reps EMOTM for 8 min
WOD
For time:
100 – Air squats
90 – Double unders – 2 to 1
80 – Sit ups
70 – Burpees
60 – Push press – 35/45#
50 – Jumping lunges – each leg is 1
40 – Pull ups
30 – KB swings – 24/16k
20 – Toes to bar
10 – HSPU
30 Min Cap