Warm-up: Coach’s Choice
Strength/Skill: Paused Front Squat (5 x 5 x 5 x 5 x 5 x 5)
Start at 50% and get AHAP. Hold 2-second pause in the bottom. Lift on a 3-minute clock.
WOD: 3 RFT (9 Minute Cap)
21 Kettlebell Swings (1.5/1)
15 Goblet Squats (1.5/1)
9 Knees to Elbow
Teen/Masters RX: 1/25#
Stimulus/Focus: This should move quickly. Aim to do all work unbroken. If knees to elbow are hard for you, try to do them in larger sets than normal.
Cool Down: 4 Rounds
100 Meter Farmers Carry (KB from WOD)
100 Meter Run