SWOD- front squat 7/6/5/4/3 increase weight each set. 20 min cap. Work quickly
WOD- 10 min AMRAP
1 deadlift 185/133#, masters 135/93#
1 hang power cleanÂ
1 hang squat clean
1 power clean
1 squat clean
10 wall ball shots 20/14#
10 push ups. Elbows locked out/ chet to the ground
*if you drop the bar 5 burpees after the cleans and before the wall ball shots