A.

Every 2 minutes, for 12 minutes (6 sets):
Deadlift

2-2-2-2-2-2 reps from 75% to 90%

B.

RX

Three rounds for time of:
Run 400 Meters
8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 92/65 Kg, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

SCALED

Three rounds for time of:
Run 300 Meters
8 Front Squats

(Barbell originates from the ground – no racks.  load is between 75-80% of your 1-RM Front Squat.

BASIC

Three rounds for time of:
Run 200 Meters
8 Front Squats 20/15