Warm Up: 6 minutes AMRAP Of:

5 Tempo Goblet Squats (3 seconds on the way down & @the bottom)

30 seconds Front Rack Stretch on box

5 Wall Squat

30 seconds Dead Hang

Strength: 5X5 Tempo Front Squats (3 secs @bottom of each rep) @65%1RM.

*Focus on getting out of the "hole" AFAP.

WOD: 15-12-9-6-3 RFT Of:

Front Squats @60/40kg

CTB Pull Ups

Time Cap: 9 minutes.