Front squat
6 x 2 reps 90% (minute 0)

Shoulder press
6 x 2 reps 90% (minute  )

Complete a set of front squats on 0:00 and a set of shoulder presses on 1:00 and so on for 12 minutes.


Metcon (for time)

50 sit ups
35 pull ups
50 sit ups
35 burpees
50 sit ups 
(time check)
11 hang snatches for load (11 attempts only)

Score - Time taken to complete bodyweight movements divided by total volume lifted.

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