12 Jan 2026

A. 5 Minutes of Front Squat Instruction and Practice

B. Every 2 minutes for 18 minutes (9 Sets): Front Squat

Wave 1
3 x 70%
2 x 75%
1 x 80%

Wave 2
3 x 75%
2 x 80%
1 x 85%

Wave 3
3 x 80%
2 x 85%
1 x 90%

C. AMRAP 7 Minutes
20 Front Squats (43/29)
20 Situps

Scores = Heaviest FS; Part C Rounds + Reps (RX or KG)