Warm-up:
3 Sets For Quality:
10 Perfect Burpees
15 Goblet Squats, slow eccentric, pause at bottom
20 Superman Extensions w/Pause at top
Strength:
Front Squat 3-3-3, then accumulate 15 paused reps at -15%
WOD:
3 Rounds For Time:
20 Overhead Squats, 115#/75#
20 Bar Facing Burpees
TIMECAP: 15:00
Extra Work:
3 Rounds For Quality:
40 Hip Extensions
20 Toes-to-Bar