WOD
Primer
3 Sets:
30 sec Behind Neck BB Front Rack Stretch http://bit.ly/2VjJJuE
30 sec Squat Hold (use rig to hold perfect deep position)
10 Russian KBS
Strength
Front Squat: warmup then 4 sets of 8 @ 60-65%
Conditioning
AMRAP in 8 Minutes:
40 Double Unders
20 PushUps
10 Power Cleans (165/105)
Extra
3 Rounds for time:
40/32 Cal Bike
9/7 Bar Muscle Ups