Warm Up
Stretch/mobilize hips and ankles

EMOM 9 mins
1. 1 lap run
2. 20 walking lunges
3. 8 strict TTB

Technique
Elaborate the importance of keeping elbows high and knees pushing out wide
Strength
FRONT SQUAT
Front Squat
5×2 @ 105-110% of 5RM

The Build Up:
1×10 empty bar
1×5 @ 50%
1×3 @ 70%
1×3 @ 85%
1×1 @ 95%
5×2 @ 105%

Metcon
CF.18.06.06
3 rounds
21 American KBs 24/16
15 HSPU
9 BMU

Scale HSPU to push ups
Scale BMU to ring rows and box dips e.g. 9 ring rows + 9 box dips