Warm up-
12 Minute Emom of Fun
Minute 1-Hollow hold
Minute 2-8 Burpees
Minute 3-10 front squats with and empty bar

Skill/strength-Take 10 minutes to work up to your starting weight. push yourself every set. start out at least 70 percent and work up every rou
Timed Front Squats 6 sets of 6 (12 minutes total)
Every other minute on the minunte on the minute
add weight each round


WOD
10 to 1 KB Swings 70/53
Goblet Squats 70/53
**Everytime You Break 10 Burpees
This means every time you set the kb down, even if it’s to switch from