Take 15 minutes and work up to a heavy:
- 3 x Front Squats
Then, AMRAP in 18 minutes of:
- 21 x Burpees
- 15 x Thrusters @ 43kg
- 9 x Strict Pullups
- 200 x Double Unders
Results: For the Front Squats got up to 3 x 200lbs/91kg. For the metcon did 1 round plus 21-15-9-111 reps (total 401 reps).