Front Squat Max Load (5-3-1)
Perform 3 sets with 5 reps, 3 reps and 1 rep, add total weight for all sets.
Then
15-12-9
Swings 70/55
DB Snatches 70/55
Goblet Lunge 70/55
(12 min Cap)
For Time:
50 Pull Ups
100 Sit Ups
50 HR Push Ups
100 Squats
Run 2 100m sprints every 5 min
Pick up where you left off after each run
