Strength
Front Squats
5 x 5 reps @ 74-77%
2 front squat @ 3211 + 3 front squats


WOD
"Speed Climbs"
10:00 EMOM
min 1- 40 DUs or speed steps 
min 2- Reps of 3-2-1-2-3 rope climbs 

Core
3 sets
14 KB/DB tall plank pull throughs
14 tall kneeling KB around the world  https://www.instagram.com/p/CgZ5pyWgv0K/  (2nd movement)
14 each side KB flutter kicks (5th movement in video)- be in a hollow position