Front Squat 10 x 1
-Work your way up to a heavy single by last set
Then drop the weight slightly and increase the reps by 1 rep every set until failure, quickly switch weights and your rest is your partners turn
Ex. Set 10 finished at 295
set 11 2 reps at 285 person 1 goes then person 2 then quickly drop to 275
set 12 3 reps at 275
set 13 4 reps 265 and so on
2) 6 rounds NFT
2 Strict HSPU
4 Strict Ring Dips
6 deficit push-ups
3) 45 min AMRAP
10 Thrusters (95/65)
10 OH Walking Lunge (95/65)
15 Burpee box overs (24/20)
150m Sled push (sprint) weight will be moderate
200m run
20 cal row
200m run
20 cal row
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