Front Squats – based on 1RM (NOT doing a 1rm today), 2:00 rest (at least) between working sets

1×5 @ 65%

1×5 @ 75%

1xME @ 85%


24 Min AMRAP, in teams of 3

Wallballs (20/14)

-yep, thats it.  1 person working at a time, accumulate as many reps as possible.

*This is a great time to work on team work, pacing, and checking your EGO!  Yes, we like to keep score, and it may even get a little competitive.  In reality, it doesn’t matter how many reps you get.  Not at all.  This is all about effort.  That means, it doesn’t matter how your team splits up reps.  You don’t need to do the same amount.  Depending on your team mates, there may be a huge spread in the number of reps you do.  That’s perfectly ok.  Again, its about effort, not reps.  Get a good set in, then step aside and let one of your team mates at it. If you need a break, do a shorter set.  Or maybe sit out a whole round, if your team mates are going strong.  I don’t want to see someone bent over, not working, trying to catch their breath, while their team mates are standing there watching, waiting for you to get to a set number.  Work hard, then rest hard.  Have fun!