Pre WOD:

Pressing Strength:

Weighted Box Dips:
4 set*5 Rep

– Increase weight slightly from 2 weeks ago but save 1.2 reps in reserve

Pulling Strength:
3 sets*12 Bent Over Barbell Row (RIR 2)

3 set*Front Lever Progression:
Level 3: 5 Tucked Front Lever
Level 1-2:25 Banded Lat Pulldown

WOD:

Partner Workout:
10 Rounds:
400/350 m Erg
8*1 Clean+1 Front Squat

Weight: 70% of 1 RM Clean
Cap 32 min

Post WOD:

60 min Zone 1-2 on Optional Erg/Run