Warm up EMOM
5 push up
10 ab mat
10 iperextention
5 wall squat
2 RFTFind your 4 rm front squat
Then 50% your 4 rm perform
2 RFT max reps front squat 2′ restWOD
5 Pull up
10 k2e
15 ab mat
20 DB snatch (10+10)
AMRAP 12′

Focus grip