STRENGTH

5 sets (RPE 7-7.5)
3 Paused Front Squat *3s pause at bottom
20m Double KB Front Rack Carry @heavy
90s rest btw sets

WOD

Every 3:00 for 12 Minutes (4 sets)
6x10m Shuttle Run
20 USA Swing @16/12kg
8 Pike Push-up/Box HSPU

Rx+: KB@24/16kg, Kipping HSPU instead of Pike Push up

COOL DOWN

30/30s Pigeon stretch
1' Child pose
1' Knees to chest stretch