Front Squat

MWOD:
2min elbow band
2min spiderman lunge
2 min floor wrist
PNF rack position if needed

Warm Up:
x2:
7 Squat
7 Sit ups
7 Superman holds
7 Iron Cross
7 Scorpions
7 Hydrants
7 plow to Straddle
7 Push ups
7 PVC Pass thru

Strength:
Front Squat
5-3-1(+)
75%, 85%, 95%

WOD:
8min AMRAP:
8 Shoulder Press @ 55% 1rm
8 Box Jump 24"/20"

Cash Out:
1min hollow hold

All workouts will be scaled to your individual fitness level.