Strength
0:00-10:00
Build to heavy 1 1/4 Front Squat
10:00-20:00
5x3 Front Squat @75% 1RM
MetCon
10 minute EMOM
M1: 20 wall balls
M2: 20 American swings 32/24kg
If you complete all 20 reps every minute you win! If you’re ever unable to complete all 20, you lose and must do 10 burpees every minute until the 10 minute mark.