Essentials
A.
In 13 min Build Up to a Heavy, Not Maximal, Front squat Single
-Use this format, rest as needed between each set
Sets should go as followed By feel – 7,5,3,3,2,1

B.
13 min Amrap
Box Step Over x 25 reps 24/20
Sit Up x 15 reps
Front Squat x 5 reps 80% from part ‘A’

Fitness
A.
In 13 min Build Up to a Heavy, Not Maximal, Front squat Single
-Use this format, rest as needed between each set
Sets should go as followed By feel – 7,5,3,3,2,1

B.
13 min Amrap
Box Jump Over x 25 reps 24/20
Slam Ball Sit Up x 15 reps 35/25
Hang Squat Clean x 5 reps 80%