-Warm Up-

 

2 rounds

 

10 groiners (each side)

4 lateral step ups (each leg)

6 goblet squats

10 jump squats

 

-Strength- 

Front Squat

 

Work up to a heavy single Front Squat

 

We are establishing a baseline for upcoming front squat cycle

 

 

-WOD- 

 

12 minute cap

 

3 RFT

 

12-9-6

 

Kettle Bell Swings

Handstand Push-ups