180913

Warm-up

20 cal row or airdyne
3 rounds
6 barbell front squat
6 ice cream makers on pull up bar

Front Squat (60 x 3 , 67.5 x 3 , 72.5 x 3 x 8 ;  3 min rests)

Metcon (Time)

10-1
squat clean thrusters 115/75
6 chest to bars after each set

20 min cap