Warm up: 10 minutes

• 3:00 Row or 400m Run
• –then–
• 2 Rounds
  • 10 Goblet Squats (light DB)
  • 10 Kips Swings
  • 10 Alternating Lunges (total, w/light DB)
• –then–
• -1:00 Hold of the following
  • -Squat Hold
  • -Front Rack stretch
  • -Couch Stretch

Strength/Skill: Front Squat

• 6×3 at 75% 1RM
• Rest as needed between sets.
• Make sure your first rep of each set is a paused rep, just for the first rep of 3 each set, pause for 2/3 seconds at the bottom.

METCON: 3 rounds for time of:

• Row, 500 m
• 7 Dumbbell Thrusters, 50/35 lbs
• 14 Chest-to-bar Pull-ups
• Rest 1 min
• 14 Chest-to-bar Pull-ups
• 7 Dumbbell Thrusters, 50/35 lbs
• Row, 500 m
• Rest 2 mins