Its the third week in the cycle of front squats! time to PR again!!
5 sets of 1 rep front squats, build up to your max. Everyone is kicking ass at this, numbers are sky rocketing.

Then the Wod is a

15 min amrap
Run 100m (to the fence and back)
12 push press #95/65
12 ring rows

here is decent video demo, i need to find a better one.

the music is pretty horrible.

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