Every 3 minutes for 12 minutes
- 4 x Front Squats
Then 3 rounds for max reps/calories
- 1 minute Kettlebell Swings
- 1 minute Pushups
- 1 minute Sandbag Thrusters @ 30lbs
- 1 minute Weighted Situps @ 16kg
- 1 minute Row for calories
- Rest 1 minute
Results: Front Squat 115-135-165-175lbs. Metcon 101-91-93 reps.