Front Squats!

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Front Squat

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

Metcon

Three sets for max calories of:

60 seconds of Wall Ball Shots (20/14 lbs)

Rest two minutes

60 seconds of Rowing

Rest two minutes