Lift: Front Squat 3sx5rm
Ds @80-90% x ME reps

Wod: 14 min amrap
Hang Power snatch x7 95/65
Row x 10/7 cals
*every 3 min 10 cals assault bike
into : 50 OHS @ 45/35

Core:
supine plate hold ( legs )
3sx:30-1:00min Max weight