WOD

2 Sets (1:1 work/rest)
21-15-9
Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)
Calorie Assault Bike*6:00 cap each set
*Women’s Calories: 18-12-6
*18 min cap
*No score

SWOD

Snatch deficit deadlift:
– 3×3 @ 105% of best snatch
* Rest 60-90 seconds between sets
*10 minutes