Strength
15 minutes to 1RM pause front squat (5 seconds in bottom)
-then-
2x5 (no pause AFAP) @ 80% of above

WOD
3 Rounds
1 minute Wall balls 20/14#
-rest 30 seconds-
30 seconds Box jumps 24/20"
-rest 30 seconds-
1 min Row for cals
-rest 30 seconds-

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