STRENGTH
For Weight
Front Squat
5×3 (Start around 85%)
Rest as needed
CONDITIONING
For Rounds and Reps
AMRAP 12 Minutes
12/8 Calories on Row
10 Chest to Bar
10 DB/KB Cleans 22,5/15
EXTRA
Interval – For Time
1200 run
Rest 3:00
1000
Rest 2:00
800
Rest 1:00
400m
Score is total time including rest
ORE 19:00 ANIMAL FLOW!!!
