Warm Up-
60 Air Squats— llllllloooooooowwwwwwwweeeeeeerrrrrr
Run 800

Strength #FrontSquatFriday
5 sets of 5 Front Squats
Gradually increase weight, that 5th rep on sets 3,4, and especially 5 should be HEAVY

Wod
15 Minute Amrap
5 Bar Muscle ups (sub 10 chest to bar pull ups, 10 pull ups, or 10 ring rows)
10 HSPU (sub dumbbell presses)
14 Front rack lunges (135/95) 7 each leg

Extra-
10 rounds
30 second hollow hold
30 second squat hold