RX
7 sets for load:
1 front squat
INTERMEDIATE
7 sets for load:
1 front squat
BEGINNER
7 sets for load:
3 front squats
TIMECAP: 20 Min
RX
7 sets for load:
1 front squat
INTERMEDIATE
7 sets for load:
1 front squat
BEGINNER
7 sets for load:
3 front squats
TIMECAP: 20 Min
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (16/24 kg)
2 rounds for time:
50 pull-ups
15 clean and jerks (95/135 lb)
75 sit-ups
For time:
9-15-21:
Back squats (155/225 lb)
â Run 400 m after each set of back squats.