A: Warm Up
6 minute AMRAP
10 DB Push Jerks
10 Sit Ups
10 DB Front Squats
B: Mobility/Prep
C1: Strength
Front Squat 3×5 50-60%
C2: Endurance
4s
4 rounds
400 m row
200 m run
D: Met Con
In 14 minutes complete 2 rounds
30 Push Jerks
25 Toes to Bar
20 Front Squats
Push Jerks
RX 135/95
SC 95/65
BG 75/55
Front Squats
RX 185/135
SC 135/95
BG 95/65