Strength
A1.Front Squat - against a 6 minute clock, establish a moderate to heavy triple to use for part A2
A2. Every two minutes x 3 rounds
3 Front Squats (weight from A1)
6 KB Step Ups (53/35) - 24’’/20’’
Conditioning
AMRAP 12
12 Front Rack Lunges @95/65
12 KBS @53/35
12 KB Push Press (6/6 each arm) @53/35
Pump
Three sets
12 single arm Z press (each arm)
12 barbell drag curls
24 kb lateral tosses