Strength/Skills

4 rounds of:

• 3 Paused Front Squats (3-second pause at the bottom)
• 1min Air Assault Bike

Rest 2-3min between rounds.

I worked up to 155lb .

WOD

12:00 EMOM

Odd minutes:

• 7 Goblet Squats
• 7 KB Swings
• Max calories on the assault bike

Event minutes: rest

I used a 70lb kettlebell for the squats and swings, and got 44cal total on the bike. The KB is a bit heavy for me, so I expected to have to scale down partway into the workout, but I’m glad I got through the whole thing without dropping in weight and even came pretty close to my calorie goal (48).

Finished with 7 muscle ups and some L holds.