Focus: 

Front squat 1 &1/2

Down 1/2 up down Up

5x3

WOD: 

21-18-15-12-9-6-3 reps for time of:

DB Thrusters

Burpees

 

Men use 35 lb.

Women use 20 lb.

Finisher

3 x ME sets of Heavy KB swings

between Sets 1 minute iron chair hold