Every 2 minutes for 12 minutes
- 5 x Front Squat @ 50%
- 3 x Front Squat @ 60%
- 3 x Front Squat @ 70%
- 2 x Front Squat @ 80%
- 1 x Front Squat @ 90%
- 1 x Front Squat @ 95%
Then 5 rounds for time
- 4 x Single Arm Alternating Kettlebell Clean and Press (2 per side) @ 24kg
- 8 x Goblet Squats @ 24kg
- 12 Calorie Row
- Rest 1 minutes
Results: Front Squat 125-145-165-185-205-215lbs. Metcon – 17:56 including the rest.