Strength/Skill 5x3 (3 sec descent, 0 pause, 1 sec ascent) Front Squat *Moderate loading across all sets. WOD FOR TIME 9-7-5- 15-12-9 Front Squat (155/105)|(135/95) Bar Facing Burpee Purefit Tabata: 3 min per exercise Wall-sits KBS Plank Ski MWOD Pre-WOD: Place a barbell in a rack about chest height.  Grab a medium size kettlebell.  Place both hands on kettlebell hand, bring kettlebell overhead with palms facing backwards. Place upper arms, just above the elbows, on the barbell.  Then slowly bend the elbows bringing the kettlebell to rest between your shoulder blades.  Take several deep breaths. Drive your head and upper chest towards the floor with each exhalation.  This movement should stretch either your lats, triceps or both depending on which is tightest. Flexibility in these muscles is required for good clean technique. Post-WOD:  If lats were tightest on Pre-WOD - Banded Overhead Distraction Variation- double up band on pull up bar. Put hand through band, rotating palm to the ceiling. Step back to create tension. Cross banded side leg behind other leg. Push head towards floor to allow band to stretch lats and anterior serratus as it also pulls arm into overhead position.  Contract shoulder for 5 seconds, relax for 10 seconds. Inhale with contraction and exhale with relaxation. Repeat 5 times. Switch sides. If triceps were tightest on Pre-WOD - Triceps Smash - Using a racked barbell or foam roller, smash length of triceps. Place the back of upper arm on barbell while standing(or on foam roller while lying on stomach), bend and straighten the elbow as well as rotate the lower arm in circles. Work the entire triceps from the back of the elbow to the shoulder.  Switch sides.