WOD:

Tempo Front Squat
(3 second descent, 3 second pause)
3-3-3-3-3

THEN:

Accessory Work:

3 Rounds of:
150ft Heavy prowler push
50m Heavy sandbag bear hug carry
Max time farmers handle wall sit hold
*Rest as needed between rounds*

Mission Fit:

For Time

27 – 21 – 15 – 9

Medball Cleans

Sit-ups (2x)