Friday –
A. 15 min Alt EMOM;
A1. Deadstop Front Squats x3 [start at the bottom of a front squat]
A2. Strict/weigthed Pull Ups 3-4 reps; 40x1 tempo or 40A1 tempo
A3. KB Bent Over Row x8 ea.
B. WOD:
10-1 descending Ladder; for time
Squat Clean Thruster (Cluster) [115/80#]
Toes to Bar
Every minute on the top of the minute, perform 3 burpees.