Lifting:
Front Squat
EMOM 6×2,2×3 @ 80%
WOD:
As many reps as possible in 12 mins of:
5-10-15-20-25..+5 reps etc.. Continue adding 5 reps each round to each movement until time expires.
Toes To Bar
Thruster (95/65)
Subs: TTB= Hanging knee raises /v up/ alt v up weight= 75/55 or 65/35