Warm-up & Mobility: Quick warm-up, mobility, then back to basics skill review of:
KB swing, push-ups, and front squat (KB in rack position for WOD and BB)

Part 1 – Skill/Strength:

Performance and Fitness: Front Squat – 15 Minutes to hit a heavy triple

Part 2 – Conditioning:

Every 90 seconds for 10 Rounds (takes 15 min):

  • 15 KB Swings
  • 6/6 Front Rack Goblet Squats (same KB)
  • 10 True push-ups (F: elevated push-ups)

If you start to fail the interval, scale the reps to make the interval (with 10s of rest).