Strength

Overhead Squat 8-5-5-3-3-3-3

Work up to a moderate effort 3 rep overhead 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. Increase the load only if you are able to take your squat below parallel. Your arms should be turned out while you actively press up on the bar.   The overhead squat is our most demanding lift in terms of mobility so start with a PVC and establish the mechanics first before you add weight.

WOD

3 Rounds for TIme

20 Knees To Elbows
30 Overhead Walking Lunge Steps 45/25lbs
400M Run

Workout notes: Knees-to-elbows is a great opportunity to practice the kipping swing.  If you can link together KTE by actively closing and opening the shoulders you have the basics for toes-to-bar and starting the C-Kip.  20 Reps is a large set so break them up early to save your grip and protect your hands.  Scale them to V-ups or sit-ups.