Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:

Front Squat

*Set 1 – 4 reps @ 65% of 1-RM

*Set 2 – 4 reps @ 70%

*Set 3 – 3 reps @ 75%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 2 reps @ 88%

*Set 7 – 1 rep @ 90%

*Set 8 – 1 rep @ 90+%

If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines.

Metcon

Every 5 minutes, for 15 minutes (3 sets for max calories):

90 seconds of Rowing

Note number of calories achieved in each set, then add the three for your total score – e.g. – 62, 54, 56 = 172 calories. Go all out on these and trust/test your ability to recover between sets.