A) E2MOM x 12 min (6 sets)
Front Squat
– Set 1 – 4 reps @ 75-80%
– Set 2 – 3 reps @ 80-85%
– Set 3 – 2 reps @ 85-90%
– Set 4 – 4 reps @ 80-85%
– Set 5 – 3 reps @ 85-90%
– Set 6 – 2 reps @ 90-95%

B) AMRAP in 12 min:
– 200 m run
– 10 Shoulder to overhead (115/75, 95/65, 75/45)
– 8 Front rack reverse lunges