Strength:

5 Rounds alternating between movements NFT:

  1. 5 Front Squats (from ground, +3 second pause at bottom)
  2. 5 Clean Pulls (105-110%)

Use the same barbell, just add/remove weights between movements

 

WOD

3x 500m ME Row

Rest 1 min between efforts

then…

3 Rounds

2 Rope Climbs

75 UB Double Unders