WOD

A) Front Squat
Build to a 3RM then drop to 50% and perform 3 sets of 10

B) 16 minute alternating EMOM:
1. 5 BOR each arm
2. 15 push ups
3. 5 strict CTB pull ups
4. 10 DB strict press

Scaling:
Push ups: first, reduce the volume. If you don’t have full push ups, use a box at a height that is challenging for 5-10 reps
CTB: first, reduce the volume (no fewer than 3). If you don’t have CTB, reduce to regular pull ups. If you don’t have pull ups, use a band that is challenging for 5 reps

Top tip:
The focus today is the front squat, looking for consistent range throughout