Front Squat 3×3
Handstand Push-ups / Hand Release Push-ups
Chest to Bar Pull-ups / Pull-ups
*400m run after each round.
Great link on the positioning of the knees and ankle in squatting. If you have a half an hour to spend today learning, these 3 videos are very informative. http://www.mobilitywod.com/2013/11/community-mwod-video-the-knees-in-squat/