071019
A: Front Squat (work to mod-challenging set of 2 reps @ 30X1)
take 6 sets to get there with :90-2 min rest
B: Front Squat (max unbroken reps w/ no more than :02 at top)
this is with weight from part A
C: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
9 Shoulder to overhead @ 95lb/65lb
12 Toes to bar
15 Wall Balls @ 20lb/14lb
18 Box jumps @ 24″/20″

Rx+115/75lb
55+/15-; 85lb/55lb – 20lb to 9ft/12lb to 9ft
(55+ may step up)