Strength Front Squats 3 x 6 reps @ 60-65-70%, 3 x 3 @ 80-85-90% 1RM WOD – 3 RFT 10 Front Rack Lunges (135/95) (L + R=2) 10 Power cleans (same) 10 Bar Muscle ups (Mod-20 Pullups/ring rows + 20 bench dips per round) (Time Cap 18 Min)