A. Weightlifting:
Front Squat – 5 x 5 @ 60%
 
B. MWOD:
Spiderman Stretch (pigeon pose)
 
C. WOD:
For Time –
30 Cal Row
30 Bar Facing Burpees
30 Hang Cleans (95/65)
 
*Notes:

1. RX+ (115/75)
2. 12min time cap

 
D. Post-WOD Recovery:
Quad Smash