Friday’s WOD

Warm-up:

10 Minutes @ Easy Pace:
Row 30 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke, x 2)
10 Squat + Broad Jump
10 Tap Swings on Pullup Bar

Strength:

Paused Front Squat 5RM

WOD:

AMRAP 15:
3 Bar Muscle-Ups
6 Hang Squat Cleans, 135#/95#
9 Calorie Row/Bike

Extra Work:

Strict Handstand Pushup

Accumulate 35 Reps to Challenging Deficit