Every 3 minutes for 15 minutes
- 3 x Front Squats
- Rest 20-30 seconds
- 3 x Weighted Pullups @ 10kg
Then for time
- Row 1000m
- 20 x Pullups
- 40 x Front Squats @ 95lbs
- 20 x Pullups
- Row 1000m
Results: Front Squats 135-155-165-175-185-195lbs/89kg (new 3RM). Metcon 17:20. Could really feel the Squats on that last row.