Warm Up
2 rounds
400m row or bike

10 wall slides
10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q
10 prisoner Kang squats- body weight https://www.instagram.com/p/BoQEmMPjwTT/?taken-by=functional.bodybuilding
10 each side lateral banded step overs- use the plate from the drop lunges

https://www.instagram.com/p/BjvMOsSBSmf/?taken-by=squat_university
Skill: front squats
10 sets of 2 reps @ 60% with a :02-:03 pause at the bottom


WOD
4:00 AMRAP
3 strict pull ups
10 S2OH 95/65
25 wall balls 20/14

Rest 2:00

4:00 AMRAP
3 strict pull ups
8 S2OH 115/75
20 wall balls 20/14