WOD:
Every 3 Minutes for 12 Minutes (4 sets):
5 Front Squat (From floor, Start with ~80% of 091014 or ~70% of 1RM, increase or decrease based off first round)
7/10 Ring Dip (Sub 14/20 Tricep Push-ups or eccentric Ring Dip)
15 KB Swing 70/53
Strength:
EMOM x 10
Weighted Pull-up, build to a 1RM
or
Strict Pull-up 2-3 per minute (scale to flex arm hang, eccentric pull, or ring rows)
