Strength
4 x 8 Front squat at 5-10 pounds heavier than last week
After each set: 30 second hollow hold

WOD
5 Rounds
40 seconds max Cal row
-rest 20 seconds-
40 seconds max Wall balls 20/14#
-rest 20 seconds-
40 secs max Pull-ups
-rest 20 seconds-

*Rx+ = Chest-to-bar pull-ups

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