Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of front squat

(start from %65 and work up to %80 of your 1RM front squat)

WOD: For time

18-15-12-9 reps of

double dumbbell ground to overhead (45/35)

toes to bar

Accessory: EMOM 9 min.

Min 1: 8/8 alternate dumbbell curl

Min 2: 6/6 dumbbell box step-up

Min 3: 6-10 strict dips