Strength
Front squat
Build to a heavy set of 8 over 3 working attempts
Rest 3 min
2 sets for max reps @90% of your heaviest 8
Rest 3 min between the two sets
WOD
EMOM for 3 min
7 DB thrusters 50/35
Rest 2 min
EMOM for 3 min
5-7 strict pull ups RX weighted
Rest 2 min and right into…
WODHOPPER
Max cals/feet/meters in 5 min AAB/VC/run