13 May 2025

A. 5 Minutes of Front Squat Instruction and Practice

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

Wave 1:
3x 50%
2 x 55%
1 x 60%

Wave 2:
3 x 55%
2 x 60%
1 x 65%

Wave 3:
3 x 60%
2 x 65%
1 x 70%

C. 3 Rounds for Time:
200m Run
12 Back Squats (61/43)
200m Run
9 Front Squats (61/43)

Time Cap = 12 Minutes

Score = Part C Time (RX or KG)