WOD:

Tempo front squat (3 second descent, 3 second pause)

3-3-3-3-3

Accessory work

3 Rounds of:

10 DB Bulgarian split squats (per leg)

20 Banded sit-ups

30 Russian twists (15 per side)

*Rest as needed between rounds*

 

Mission Fit:

6 Rounds For Time

200m Run

11 KB Swings

6 Pull-ups