Front Squats then Hip Thrusts, Box Jumps, Bent Rows and Strict Press

3 rounds, resting 2 minutes between rounds

• 6 x Front Squats @ 80-85% of 1RM

Then every 2 minutes for 12 minutes

• 10 x Bodyweight Hip Thrusts
• 10 x High Box Jumps (30 inch/75cm)

Then inspired by the Curls for Girls Wod…10-9-8-7-6-5-4-3-2-1 of

• Bent Rows @ Empty Barbell
• Strict Press

Rest 3 minutes the repeat but with 10kg Dumbbell.

Results: Used 170lbs for the Front Squats. Used 165lbs as my bodyweight (actually only 155lbs/70kg these days). Metcon 2:53 and 3:07.