Strength
front squat
5 reps @ 70%
5 reps @ 75%
3 reps @ 80%
1 set of max reps @ 60%
 
 
WOD
"Ghost"
6 rounds
1:00 row cals
1:00 burpee
1:00 DUs
1:00 rest
max reps on each minute
*you need to record totals separately