Start up(14)
stretch 4 mins

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

warm up(5)

Front squat(12)
deload
5@40%-50%-60%
no amrap on final set

Metcon/Metcon-comp (11)
min-0:00-4:00
20 oh squats 75/55
20 burpees over the bar

min-4:00-7:00
15 oh squats 95/65
15 burpees over the bar

min-7:00-9:00
10 oh squats 105/75
10 burpees over the bar

min-9:00-11:00
amrap burpees over the bar
score equals total reps

Finisher
60 alt toe touch
30 t-raise
1 min samson per