ON A 6:00 RUNNING CLOCK…
10/8 Cal Bike
10 Alt. Curtsey Lunge (No weight)
15 Up-Downs
10 Alt. Curtsey Lunge (with empty Barbell or no weight)
15 Box Jumps (Step Down)
:10 Perfect Front Rack Hold
5 Perfect Front Squats
:10 Perfect Front Rack Hold
Max Cal Bike in the Remaining Time…

*From here, add light-moderate load to the barbell and begin practice/prep for your Front Squat work...

FOR TIME
10 Front Squats (155/105)|(115/75)
15 Box Jump Overs (24/20)
20 DB Goblet Squats (50/35)|(35/20)
25 Burpees
30/25 Cal Bike
25 Burpees
20 DB Goblet Squats
15 Box Jump Overs
10 Front Squats

(Score is Time)

KG BB: (70/55)|(50/35)
KG DB: (22.5/15)|(15/9)