A.

Five sets of:
Front Squat x 3.2.1 reps
(perform 3 reps, rack the barbell and rest for 10-15 seconds, then perform 2 reps and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

Your goal should be to aim for 2-3 sets in which the first triple is challenging, and the single at the end is a fight.

(Lavorare in coppia: mentre uno esegue l’altro recupera – il tempo di lavoro/recupero dovrebbe essere indicativamente simile)

B.

RX

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)
10 Strict Pull-Ups

SCALED

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Walking Lunges with Kettlebell Farmer’s Carry (20/12 kg KBs)
10 Strict Banded Pull-Ups

BASIC

Complete as many rounds and reps as possible in 12 minutes of:
40 Single-Unders
20 Walking Lunges with Kettlebell Farmer’s Carry (12/8 kg KBs)
10 Ring Row