A) 5×3 Front Squat @20X1 tempo
rest 2:00-3:00 between sets, build with each set
Last set should be your heaviest for a set of 3.
B) 20min EMOM
1. 100m run + 5-7 WB
2. (5-7) (8-10) PC (135/95) (115/75)
3. 100m run + (5-7) (8-10) T2B
4. Cool down Walk
C) Accessory / Core
:45 for hold on rings
10 v ups/tucks
Rest as needed x 4 sets
D) Armor
12 minute AMRAP
150m row
6/6 kB snatch
200m row
8/8 kB snatch
250m row
10/10 kB snatch
… keep adding 50m to row
And 2 reps on each arm until time is up.