Min 1: 5 Pause Back Squats (2sec) @ 7 RPE
Min 2: 10 Dual KB Front Rack Tall Kneeling to Standing 26/18 L1, 35/26 L2, 53/35 L3
Min 3: Rest
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WOD: 3 Rounds for Time
Wall Balls 30 - 14/10 L1, 30 - 20/14 L2, 42 - 20/14
Knees to Chest 15 L1, Toes to Bar 15 L2, 21 L3
Time Domain: 9 - 13 Min
Time Cap: 15 Min
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Extra/Optional/Accessories
16 Min EMOM
Min 1: 30 Russian Twists
Min 2: 20 Alternating V-Ups
Min 3: Max Side Plank
Min 4: Rest
Alternate Side Plank every other round
For Russian Twists, Over and Back = 1 rep