1) Paused Front Squat: 5 x 3 @80%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 80% before starting the clock
2) Metcon Prep:
2 Rounds of:
15s AB Sprint (increase intensity on each set)
10 Air Squats
5 KBS
Rest 60s.
 
Every 4:00 x 5 Sets:
30s Assault Bike Sprint
20 Air Squats
10 KBS (70, 53)

Rx+:(Alt. Pistols, total) (88, 70)
L3: (53, 35)
L2: (45, 30)
L1: (20s AB) (12 Air Squats) (35, 25 Russian Swings)
*Alternate Option
– 30s Max Effort Row
– 200m Shuttle Run
– 30s Sledpush Sprint (empty sled)