Skill
5 sets of:
5 front squats, immediately into 5 strict pull ups

Increase front squat weight by 5-10 pounds across the board over last week. Target ~65% of your max front squat if you haven’t done this skill piece yet. Rest about 2 minutes between rounds.

We’ll be doing one more day of this progression next Monday.

Workout of the Day
AMRAP in 9 minutes:
3-6-9-12-15-18… etc
Burpee box jumps
After each round, complete 15 kettlebell swings

Choose a manageable weight on the kettlebell swings; you should be able to do all 15 reps in no more than 2 or 3 quick sets throughout the workout. If you’re stronger on the movement, shoot for unbroken. Hit the burpee box jumps at an aggressive pace if you’re looking to challenge yourself.

standard: 16/12 kg KB, 20/12 inch box
rx: 24/16 kg KB, 24/20 inch box
sport: 32/24 kg KB, 24/20 inch box
metcon: 3×2:30 on, 0:30 off