Strength
Front Squats
warm up
3 reps @70%
2 reps @80%
1 rep@ 85%
1 rep @88-90%
every 2:00 x 4 sets
1 front squat @ 90+%
 
"Magic"
20:00 EMOM
min 1- 3 wall walks or 6 HSPU
min 2- 50 DUs or 75 singles
min 3- 15 TTB
min 4- 200m run
min 5- rest