Warm Up3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.
Assault Bike .6/.5 miles 20 Lateral Band Walks/side 10 KB Front Rack Tall Kneeling to Standing (5/side) https://www.youtube.com/watch?v=gzNHWAOVcH0
3 sets of
15 second front squat hold at the bottom with an empty bar. Work on the position.
50' single arm farmer carry with a moderately heavy KB or DB (25' per side)
Skill: tempo front squats 9:00 EMOM 1 rep = 3 sec down, 3 sec pause, 3 sec stand mins 0-2 do 1 rep @ 60% mins 3-5 do 1 rep @ 64% mins 6-8 do 1 rep @ 68%
WOD 3 RFT 400m Run 21 burpees 5 tire flips- if weather isn't permitting then use the heaviest sandbag for ground to over the shoulder