7 rounds (heavier than last time)
- 9 x Front Squats @ 65% 1RM
- 7 x Front Squats @ 75% 1RM
- 5 x Front Squats @ 85% 1RM
- 5 x Front Squats @ 85%
- 5 x Front Squats @ 85%
- 7 x Front Squats @ 75%
- 9 x Front Squats @ 65%
Then AMRAP in 15 minutes using a single Kettlebell @ 20kg
- 2 x Goblet Reverse Lunges (l+r=1 rep)
- 4 x Kettlebell High Pulls
- 6 x Goblet Thrusters (hold KB by the ball)
Results: Front Squat 145-165-185(x3)-165-145lbs. Metcon 13 rounds plus 6 reps.