Front squat 5x3 building with a 3 sec pause in the bottom

 

then

 

10 min AMRAP

7 wallball 30/20

7 burpees

 

L1- wallball 14/10

L3- 2 for 1 wallball 20/14

 

Comp/strength HW

Benchpress 5x5 across add 2.5#s to last week

8x2 ring dips, with weight if possible

 

21-15-9

Clean and jerk 115/75 on the axle

pull ups

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