Strength

Front Squats

On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 69% of 1RM Front Squat
Set 2: 8 Reps @ 74% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 4 Reps @ 86% of 1RM Front Squat
Set 5: 2 Reps @ 94% of 1RM Front Squat

Work

Open Prep

“Jackie Legs”

For Time:
70/50 Calorie Row
30 Bar Muscle-Ups
50 Overhead Squats @ 115/85

Home Gym:

“Jackie Legs”

AMRAP 13:
5 Rounds of "Cindy"
35 Double Dumbbell Front Squats 50/35
Max Rounds of "Cindy"

1 Round of Cindy:

5 Pull-ups
10 Push-ups
15 Air Squats

*Option to reduce reps to 4-8-12 or 3-6-9 (whichever allows for ~ 1 min per round when tired)