Front squat 4×4 – Begin at 80% then adjust based on feel – Rest 2 minutes between sets
3. Met-Con (20 min cap)
5 Burpee muscle-ups/burpee chest to bar/burpee pullup
20/15 Calorie row
Front squat 225/145lbs
Squat snatch 135/95lbs
Rest 1 minute after each set (12 of each movement, rest, 9 of each movement, rest, etc)
Set up three separate bars and tear through them as fast as possible each round.