Strength:

find 1RM front squat in 13 minutes

WOD: For time (15 minutes time cap.)

cash in: 750/600m row

then 4 rounds

15 wall ball (9/6)

10 power clean (50/30)

Accessory: EMOM 6 min.

min 1: 8-10 dumbbell biceps curl

min 2: 8-10 dumbbell skull crusher

min 3: 12-16 steps dumbbell front rack lunge