EMOMx5 - 2 Front Squat *AHAP starting load at 65% *3 sec hold at bottom
EMOMx5 - 2 Front Squat *Deload exact weight as you climbed on sets 1-5 *3 sec hold at bottom
Sets 5 & 6 will be the same weight.

85x2, 95x2, 105x2, 115x2, 120x1 (failed 2nd attempt), 120x1 (failed 2nd attempt), 115x2, 105x2, 95x2, 85x2

B)Row-
3x400 Max Effort rest 2 min between efforts
1 Rope climb during 2 min rest MOD 3 climbs from ground

C)Mobility & Grip Strength
Spend 10-15 mins working on mobility. During this time take turns hanging in 10-15 sec intervals on the rock rings. Approx 8-10 sets.