Squat Warm Up 3

2 rounds of 10m each:
-Knee Pulls
-Quad Pulls
-Lateral Lunge
-Toe Pulls
-Scissor Kicks
-Scorpions

~then~
2-3 lengths forward and back, banded walk

Finish with 10-15 banded pullaparts and 20-30 seconds each side spiderman stretch

Front Squat (10, 8, 5, 3, 3)

Metcon (AMRAP - Reps)

EMOTM x 15 minutes:
1) 10-15 TTB/K2P
2) 10-15 WBS (20/14)
3) 10-15 Burpees