1 1/4 FRONT SQUAT 3RM & "PAVEMENT"

A) Strength:
1) 15:00 to find a 1 1/4 Front Squat 3RM:
- Build in weight over the course of 5-6 sets
- Rest 2:00 b/t heavier sets
- Beginners work up to a moderate set of 5

2) Metcon Prep:
2 Sets of:
6 KBS
6 Gobet Squats 
30 Double Unders
- Rest 60s -

B) WOD:
"Pavement"
4 RFT: (15:00 Cap)
15 American KBS (Rx = 70/53, S = 53/35, 44/26, 35/26, Russian Swings)
30 Double Unders (S = 30s of DU Attempts, 50 Single Unders)
15 Goblet Squats
30 Double Unders

C) Adductors + Abs + Back:
3 Rounds of:
1a) 30 Band Resisted Russian KBS. No rest.
1b) 20 Reverse Crunches. No rest.