Strength:
Dead stop Front Squat-
If you found your 1RM last week you will perform the following:
EMOM 10 min
1 deadstop front squat
min 1 @ 65%
min 2@ 75%
mins 3-5 @ 80%
mins 6-8 @ 85%
mins 9-10 @ 90%
If you did not find your 1RM last week, take 15 minutes to find it today

WOD:
10 min AMRAP
3,6,9,12,15,18...
Toes to Bar
3,3,3,6,6,6,9,9,9...
Squat cleans 165/115

Comp HW:
Bench Press
10-8-6-4-2-2-4-6-8-10
add weight each set on the way down and remove weight on the way up

3x max effort ring dips

30-20-10 Cal assault bike
60-40-20 double unders

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