A.
Every 2 minutes, for 12 minutes (6 sets) of:
Front Squat
*Set 1 – 8 reps @ 50% of 1-RM Back Squat
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%
B.
RX
For time:
50 Box Jump-Overs (60/50 – step down)
50 Kettlebell Swings (24/16 kg)
50 Box Step-Overs with Kettlebell (24/16 kg)
Time cap 16
Scaled
For time:
50 Box Jump-Overs (60/50 – step down)
50 Kettlebell Swings (20/12 kg)
50 Box Step-Overs with Kettlebell (20/12 kg)
Time cap 16
Basic
For time:
35 Box Jump-Overs (50/40 – step down)
35 Kettlebell Swings (12/8 kg)
35 Box Step-Overs with Kettlebell (12/8 kg)
Time cap 16
