METCON

9 Rounds for Time:
9 Pull Ups
9 Double Kettlebell Swings (Russian)
9 KB Front Rack Squats

GROW LEGGGIESSSS GROW

3 min AMRAP
KB Goblet Squat

Double kettlebell swings are great for added midline stability and tension. Treat this workout like a chipper. Keep chipping away at the rounds. You will need to do a kettlebell clean for your 9th swing (yes that counts) to get to your front rack squats. Dumbbells can be used as well. The same movement patterns are expected.

The last part is all about how much blood we can pump into your legs. Go fast. Go hard.