Strength:
Alternating sets of:
Front squat 5×1 (heavy working weight, same weight all sets)
Push Press 5×5 (heavy working weight, same weight all sets)
WOD:
CF Open 14.4
14:00 AMRAP
Row 60 calories
50 toes to bar
40 wall balls (20/14)
30 cleans (135/95)
20 muscle ups