Front Squattin'

Warm-up/Skill
Muscle-up progression
+
3 x 500m row (each 500m for time)
+
Accumulate 3 min of L-sit


Strength
Find 1 rep max Front squat for the day
than
3 x 10 Front squat box squats @ 60-70% of todays max



WOD
12 Min AMRAP;
5- Thrusters @ 115/95/75/65#
200m run
5- pull-ups