-Warm Up-

2 rounds

10 groiners (each side)

4 lateral step ups (each leg)

6 goblet squats

10 jump squats

-Strength- 

Front Squat

Work up to a heavy single Front Squat

We are establishing a baseline for upcoming front squat cycle

-WOD- 

12 minute cap

3 RFT

12-9-6

Kettle Bell Swings

Handstand Push-ups