Wod's

Strength

Front Squat

5 x 2 @ 70% - 80%

Notes: 1 Pause Squat + 1 Squat; Focus on positioning in the bottom.

CrossFit WOD

10 min AMRAP of:

30-20-10

DB Snatch (50/35)

Pull-Ups

Box Jump Overs (24/20)

Notes: If you finish the round of 10; start over at the beginning.