Strength
Front Squat
WAVE 1
Set 1: 85% x 1 rep
Set 2: 85% x 2 reps
Set 3: 85% x 3 reps
WAVE 2
Set 1: 88% x 1 rep
Set 2: 88%x 2 reps
Set 3: 88% x 3 reps
WAVE 3
Set 1: 90-92% x 1 rep
Set 2: 90-92% x 2 reps
Set 3: 90-92% x 3 reps
Metcon
2 Sprint AMRAPs:
AMRAP 4
2 Pull Ups
2 Push Ups
Rest 2min
AMRAP 4
2 T2B
2 Burpees
