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