Strength
Front squat
6 x 5 reps 80% (minute 0)
Shoulder press
6 x 5 reps 80% (minute 2)
Complete a set of front squats on 0:00 and a set of shoulder presses on 2:00 and so on for 24 minutes.
Metcon - for time
Max rep burpees for 1 minute
30 pull ups
15 chin ups
75 kbswings 24/20
Score = Time in seconds/burpee reps - the lower the result the better.
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