Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Front Squat
week 2
use 90% of one rep max to determine loads
3@70%
3@80%
amrap@90%

*Metcon/Metcon-comp
WORKOUT 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs/100)
12 Push-ups
15 Box jumps (24"/20")

*scale weight/movements as needed

afterburner
amrap 3
double unders
*singles if you can't hit doubles

Finisher
2 min hip opener
2 min chest opener
2 min six inch hold