Strength:
EMOM 5 min.
7-6-5-4-3 paused front squat (with a full second at the bottom)
rest 1:00
EM0M 5 min.
7-6-5-4-3 front squat
WOD: 4 Rounds for time
10 x (1 kettlebell sumo deadlift high pull + 1 kettlebell swing)
12 hand release push ups
15 box jumps
20 tuck ups
rest :30
Accessory: 3 Rounds
10 plank transitions
10/10 bodyweight split squat
:30 seconds dead hang hold
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