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

10 min AMRAP:

15 Push ups

10 Box Jumps

Row 400m

 

Rest 2 min then…

4x200m SPRINT

Rest 45 seconds between efforts