WOD

Front squat 3-3-3-2-2-2-1

*Use the heaviest weight you can for each set. Rest as needed between sets.

Then,

Sled drag or Prowler push
3 x 100′  (moderate weight)

*Rest as needed between sets

STRENGTH

Clean pull 3-3-3
*Rest as needed between each set. 90% or higher on all sets.

Then,
EMOM x 10
7 Strict Toes-to-Bar
7 Strict pull-ups

Then,
GHD Parallel Hold  60-45-30 sec.
Hip Extension Hold  60-45-30 sec.

*Rest as needed between sets