Warm-up:
4 Sets @ easy pace:
20 Front Rack Walking Lunges, empty bar
15 V-Ups
10 Tap Swings on Bar
5 Chest-to-Bar Pullups
Strength:
Paused Front Squat 5-5-5, 3×5
*Build over the first three sets.
The weight used on the third set
is repeated for the remaining three.
WOD:
21-18-15-12-9-6-3 For Time:
Pullups
Sit-Ups
*Walking Lunge 100′ after each round