Warm-up
3 sets
:30 Bike
5 Muscle Clean
5 Front Squats
5 Clean Sotts Press
*Build to starting weight for tempo front squats. 3 sec count down.
Weightlifting
Tempo Front Squats (6×3)
E2MOM
Start at 60% and build the first three sets, with the goal to go as heavy as you can handle for the final three sets.
Metcon
Metcon (Time)
For time:
50 Cal Row
50 Pull-ups (Rx+ C2B)
50 HR Push-ups (Rx+ Strict HSPU)
*Partition the reps however you’d like to get 50 reps of each movement complete.
*15 min cap
