Strength
Front squat isometrics 
5 x 3 reps @ 75% with a 3-4 second pause
between sets complete:
--half kneeling single arm KB/DB press x 10/side- start with lighter loads so you can build over the weeks

WOD
"Rutgers Scarlet Knights"
48 cals
*4 rounds of work
32 cals 
*3 rounds of work
16 cals
*2 rounds of work

**work = 30 DUs +10 push ups + 15 air squats