Skill
Tempo Front Squat:
6 sets of 3 reps
3 second descent, 3 second hold at the bottom, fast up, 3 seconds between reps

Target 65-75% of your max

Make sure you’re holding in an active squat in the bottom position! Lighten up the weight if you feel that you aren’t able to keep your chest up, knees out, and heels flat across the whole set.

Workout of the Day
For time:
30 wall balls
40 kettlebell swings
50 box jump overs
40 kettlebell swings
30 wall balls

16 minute time cap

Try to settle into a steady pace as you work through this, thinking ahead to how much energy you’ll need to tackle the last set of wall balls. Hang on to your medicine ball for slightly larger sets than you want to on that last effort. Scale the kettlebell weight to one at which sets of ten across the whole workout are very manageable.

standard: 16/12 kg KB, 20/12 inch box, 12/8 lb ball
rx: 28/20 kg KB, 24/20 inch box, 20/14 lb ball
sport: 28/20 kg KB, 24/20 inch box, 20/14 lb ball, unbroken wall balls
metcon: 5:00 on, 1:00 off, 5:00 on