warm-up: 3x 30secs Wallball pass thrus/rnd the worlds/sotts press
3x 30secs (two groups one in rack, one on wall) handstand hold 8/5/2 Front Squats
Strength: 5×2 Front Squat
WOD: 21-15-9 Front Squats HSPU
Talk with a coach about your goals, get the plan to achieve them.