Wod 7/3

Skill and strength 15 min
Find a heavy set of 3 Front Squats.
Between sets practice strict pulling movement (pull ups, muscle ups)
 
METCON
3 Rounds, each round is 3 min, rest 3 min between rounds
Buy in each round, calorie row or assault bike cal
Ascending ladder 2-4-6-8-10-12-14 and so on, of
Squat Cleans 60/40kg
Pull ups
Restart each round back at 2 reps
 
Level 1: 12/10 cal, 83/52kg, C2B
Level 2: 10/8 cal, 60/40kg
Level 3: 8/6 cal, 43/30kg
Level 4: 6/4 cal, DB Squat Clean, Bar rows (low bars on pull ups rig)