500m Row -then-

3 Rounds:

8 WallBalls

8 Ring Rows

Front Rack/Hip Mobility

Strength:

Pause Front Squats

5 x 3- working to a max triple (heavier than last week)

WOD:

8 min AMRAP:

7 Power Cleans 95/65

14 Weighted Step-ups

21 Lateral Bar Hops

Warm-Down:

300m KettleBell Walk -AHAP

(Hold a KB at chest height as you walk 300m. When the KB drops below chest height, stop- put the KB down. When you are ready to continue, pick the KB back up and begin again)