Front Squat (4 heavy reps x 3 sets rest 2-3 min)
these 4 reps should take approx 5 sets to build to up. And should be approximately the weight performed your front squats last week. All 3 sets should be identical weights
12 min AMRAP:
60/50 calorie row
50 Wall Balls 20lb to 10ft/14lb to 9ft
40 toes to bar
30 shoulder to overhead 135lb/95lb

Rx+ 30lb/20lb WALL BALLS – same weight for barbell as Rx
55+/15-; 115lb/75lb – 20lb to 9ft/12lb to 9ft
Rx+ for teens and masters is as written