1. CFO wod

Strength

5 sets of:

5 Tempo Front Squat (5:3:X:1)

MetCon

21-15-9 reps for time of:

Squat Clean to thruster 165/115 lbs

5 rope climbs

2. Accessory

Shoulder Protocol 1:

3 sets of:

12 DB Front raises

12 DB Lateral raises

12 DB Shoulder press