7 rounds
- 9 x Front Squats @ 60% 1RM
- 7 x Front Squats @ 70% 1RM
- 5 x Front Squats @ 80% 1RM
- 5 x Front Squats @ 80%
- 5 x Front Squats @ 80%
- 7 x Front Squats @ 70%
- 9 x Front Squats @ 60%
8 rounds for time
- 8 x Alternating Pistol Squats (total, 4 per side)
- 4 x Strict Pullups
- Bike 400m
Results: Front Squats 135-155-175(x3)-155-135lbs. Metcon 19:04.