Every 2 minutes for 14 minutes (7 sets) do Front Squats
- 5 reps @ 135lbs
- 4 reps @ 150lbs
- 3 reps @ 160lbs
- 2 reps @ 170lbs
- 1 rep @ 185lbs
- 3 reps @ 170lbs
- max reps @ 160lbs
Then AMRAP in 20 minutes
- 6 x Man Makers @ 12kg
- 9 x Toes to Bar
- 30 x Double Unders
Results: 6 reps for the last round of the front squats. For the metco 7 rounds plus 1 rep.