Sneaky second round on that one today. Front squat cycle starting tomorrow so get in here to squat! If you are not at bar work by 7 min move to bar. If you reach 50 reps on either bar movement switch to burpees to stand.

A) 3 Min Row/Assault then every :20 sec for 3 min Goblet Tempo Squat/Barbell Thruster/Mountain CLimber then 1 min Jog

B) Every 3:30 complete one set

1×10 @ 60% of your 1RM Front Squat

1×8 @ 70%

1×6 @ 75%

1×4 80%

“Fitness”

10 Min EMOM

1st-10 Jumping Air Squats+10 Lunges+10 Box Step Up

2nd-30 Sec Row

C) “The Shadow”

8 Min to Run 800 then

25 Kettlebell Swings 53/35

20 Box Jump Up and Over 24/20

AMRAP Thrusters 75/55 (KB Thrusters)

3 Min Rest

8 Min to Run 800 then

25 Kettlebell Swings 53/35

20 Box Jump Up and Over

AMRAP Overhead Squat 75/55 (Single Arm DB Overhead walking Lunge)