GENERAL WARM-UP...
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep)
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike

After the GWU,  partner up and get into the Specific Warm-Up for the 10RM Front Squat.

3 ROUNDS...
3 Partner Front Rack Stretch w/ PVC/ partner*
3 Partner Wall Squats (32x1)**

FOR TIME
20 Front Squat (135/95)|(95/65)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)

*GHD Sit-ups Optional

**For the Plate OH Lunges, Plate must be held OH at extension.

-16:00 Time Cap-