Strength

Front Squat 8-5-5-3-3-3-3

Work up to a strong effort 3 rep front squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.

WOD

5 Rounds for time
30 Sit-ups
15 Box Jumps 24/20″

Workout notes: This workout looks short but sweet but don’t be fooled! The total rep count adds up fast and you will have to work hard to keep the intensity up! Sit-Ups can be performed with or without an ab-mat based on your preference.  Scale the box jump by height first rather than performing step ups if possible.