Part 1 – Every 3 minutes for 15 minutes
- 5 x Front Squats
Part 2 – Then every 3 minutes for 9 minutes
- 10 x Front Squat @ 65% from Part 1
AMRAP in 12 minutes
- 21 x Sandbag Thrusters @ 19kg
- 15 x Box Jumps
- 9 x Pullups
Results: Part 1 – 170lbs. Part 2 – 110lbs. Metcon 4 rounds plus 12 reps.