Three sets of:
12 Tempo Double Kettlebell Front Squat @ 30X2
Rest 15 seconds
20 Unbroken Goblet Squats (24-32 kg)
Rest 1-2 minutes

Warmup
Warm-Up

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)

Elbow to instep x 10 steps

Pronated Grip Static Hang x 60 seconds (accumulate if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds

Scapular Pull-Ups x 10-15 reps

Wall Climbs x 2-4 reps

Broad Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

WOD
“Baseline test”

Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)