WOD
Front squat
3-3-3-2-2-1-1
*sets done on 3:00 intervals
*if you aren't going to a heavy single, use rep scheme 5-5-5-5-5-5-5

Post WOD
4 sets of:
:30 deadbugs (moving controlled, but constantly)
:30 rest

PUREFIT

15:00 AMRAP
12 Mountain Climbers
9 Goblet Squat
7 Ring Rows
5 Calories

Finisher:
4 sets:
:30 deadbugs
:30 rest