Strength

1RM Front Squat 

If you are new to the barbell movements work up in small increments to a moderately heavy weight. Perform 2-3 reps at each weight and focus on your form. 

WOD

EMOM for 8 Minutes

Odd Thrusters 105/75lbs
Even Chest-To-Bar Pull-Ups

Your score is your total number of reps combined. 

Off Ramp WOD

EMOM for 8 Minutes

Odd Dumbbell Thrusters
Even Pull-Ups

If you are having difficulty with the mechanics of the front squat try using a light pair of dumbbells. Centering the dumbbells over your shoulders should help you keep your torso upright and keep your elbows up.