A. Warm Up
7 minutes line drills and stretches
7 minutes to warm up your Front Squat
B1. Front Squat (4 x 10-12)
B2. Ring Rows (4 x 8-10)
2 second pull, 2 second lowering. Make it tough!
Start a new round every 4 minutes for 16 total minutes.
C. MetCon (AMRAP - Rounds and Reps)
18 Minute AMRAP:
6 Burpee Box Jumps
8 Dumbbell hang squat cleans
Run 2 Laps
No weight prescription here. Choose a weight that allows you to go unbroken most rounds, but not too light.