EMOM x 30 minutes:

1st min: Front Squat, 5 tough reps (taken from ground)

2nd min: Toes to bar, 9-12 unbroken reps

3rd min: Run 100m

4th min: Front Bridge w/ knee to elbow, :30 slow movement

https://www.youtube.com/watch?v=xarL5iw6JzQ 5th minute: Rest

*Goal is to start at least 50% of your max and build to heavy weight on Front Squat; Rx must do Toes to bar without dropping*