Strength:

every 1.30 for 5 rounds 5 reps front squat

(start from %65 and work up to %75 of your 1RM front squat)

WOD: Teams of 2 complete AMRAP in 22 minutes

2 rounds

50 cal. row

50 wall ball (9/6)

50 knees to chest

50 push-up

max. rep handstand push-up in the remaining time