Part 1: Front Squat 4×3
Or use light weight and do pause squats.
Or just practice form and mobility.
5 front squats
7 knees to elbows
AMRAP in 15 minutes. Cap of 9 rounds.
You must also perform 3 laps kb farmer carry (1 kb each hand). It may be broken up however you wish but you must do at least one full lap at a time (no half laps).
Option 1: 95/65; 55/35 kb
Option 2: 75/55; 35/25 kb
Option 1+: 115/75 or more; 70/45 kb