A) Every 2 minutes, for 16 minutes (8 sets):

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 90%

*Set 7 – 4 reps @ 85%

*Set 8 – 6 reps @ 80%

 

B) 8 min AMRAP @ Open pace:

– 2 thruster (115/75, 95/65, 75/45)

– 2 chest to bar pull-ups

– 4 thrusters

– 4 chest to bar pull-ups

– 6 thrusters

– 6 chest to bar pull-ups

… keep stacking on 2 more reps each round.

 

C) 3 sets:

– bent over DB row x 10-15 reps/side (heavy)

– R60S between sets