Weightlifting
Every 2 minutes, for 14 minutes (7 sets):
Front Squat (Max reps )
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – Max Reps @ 80%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – Max Reps @ 80%
Metcon
Every 4 minutes, for 16 minutes (4 sets) for max Burpees of:
60 Seconds of Burpees
60 Double-Unders
200 Meter Run
60 Seconds of Burpees
60 Double-Unders
200 Meter Run