Pre WOD

Back squat

3 sets of 3:00

Take 2 seconds to lower rep, 2 seconds at bottom of squat, 2 seconds to raise rep, rest 10 seconds and repeat. Bar does not come off shoulders

Rest 3:00 between sets

Workout of the Day

For time

18-15-12-9-6-3

Burpees

Kettlebell swings (24kg/16kg)

Weighted box step overs with KB