CFM

Strength
Overhead squat 3 x 3 @ 100% of snatch

Front squat:
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%

WOD
“Toe Jam”
10 Minute ladder…
1 toe to bar
1 burpee pull up
2 toes to bar
2 burpee pull ups
etc…