Pre WOD:

EMOM 10 min:
1 Front Squats 80%+
Build up to a heavy but safe rep for the day


Amrap 35 min:
30 Wall Balls 9/6 kg
30 Burpee Pull Ups
40/30 cal Row
* If this is too similar to CF Open
we will post an Optional workout 

Post WOD:

3 Rounds for quality:
12 Lu Raises
12 Wide Chinese Row