Lifting:
Front Squat @80%
Every :90
2-2-2-2-2-3-3-3
WOD:
Complete as many rounds as possible in 12 mins of:
7 Power Cleans, 115/85 lbs
7 Toes-to-bars
7 Box Jumps, 24/20 in
Optional Extra:
3 rounds
15 Abmat situps
30 Russian Twist
20 sec Hollow Rock Hold