Squat + Press + Row

Strength

Find 3RM

5 Front Squats +

3 Push Press

The perform 3 sets using that weight

4 rounds

5 Front Squats @ 75% 3RM

1 DB Press

1 DB Bent over row

2 DB Press

2 DB Bent over row

3 DB Press

3 DB Bent over row

Use heaviest DB possible- Do not drop DB during DB sequence. Post times and weights.