Warmup
Run 3 min
60 sec Goblet Squat Hold
40 Walking Lunges
20ea Single Arm KB Swings
Strength
Tempo Front Squats
3x3 15X12
*1 sec down, 5 sec pause, fast up, 12 sec pause at the top
WOD
60 Pullups
50 GHD or Abmat Situps
40 Pistols
30 DB S2O
REC
Accumulate 3 min Weighted Plank