Strength

Front Squat
3-3-3-3-3
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.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

For time
21-18-15-12-9-6-3
Kettlebell Swings 32/24 kg
Med Ball Sit-ups 20/14 lb

Workout notes: This is a couplet you may have encountered previously at CrossFit Davis but today we attempt to increase the difficulty somewhat by adding some load to the sit-ups.  To perform the medball sit-up, setup as you would with a traditional or abmat sit-up and use the medicine or slam ball to start and finish each rep.  The rep should start with the ball touching the floor above your head with your shoulder blades in contact with the ground.  Close your hip bringing the medicine ball in contact with your feet to complete the rep.  Use this opportunity to try a heavier kettlebell if you feel you are proficient at the weight you currently use.  Start with “Russian” style swings and gradually increase the height of your swing as you feel comfortable.