Front squats - 3 Reps on the min for 10min
Rest 5 min
for time 100 sit ups
Emom 7 burpees
For the front squats, bar comes from floor, pick a weight that is challenging (70-80% of your clean).
For the cash out, perform 100 ab mat situps for time. WOD starts with burpees. Rx, perform 7 burpees at the top of every min, Scale number of burpees if you are unable to do 7 in 30sec or less. As always, if unsure, ask your coach to help you decide the best scaling option for you.