Front squat
6 x 5 reps 80% (minute 0)

Shoulder press
6 x 5 reps 80% ( 90 seconds)

Complete a set of front squats on 0:00 and a set of shoulder presses on 90 seconds and so on for 12 rounds
80% is a guide. If you can, work to that percentage of your 1rm. If not, go by feel.


Metcon - for reps.

3 rounds of:

Max rep strict pull ups in one go
Max rep push ups in one go
Max rep squats within 1 minute 

Rest 3 minutes



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