12 Minutes to complete 5 sets of 3 reps of 

Front squats

Try to increase in weight every set. Last set should be heavy and a struggle to get the last rep! 



5- 3 Minute Rounds of

5 Burpees 

200 M run

After run is complete with remaining time complete as many reps as possible of front squats 115/75

Rest 2 minutes after each 3 Minute round

score is total reps of front squats combined 

Each round should be a sprint to get to the squats and max effort once you grab the bar! Remember you get rest after each round!