Warm Up:

400m run

20 Alternating Lunges

10 Banded Squats

10 Broad Jumps

Followed by…

Empty Barbell Movement Primer Three sets of:

Overhead Squat x 5 reps (use a progressively narrower grip for every set)

Strength:

Front Squat EMOM FOR 10 Min

6 Front Squats at 75%

Metcon:

For time:

50/35 Assault Bike Calories or Row Calories

50 Dumbbell Box Step up, 50/35 lbs

50 Alternating Dumbell Snatches, 50/35 lbs

Coordinate with a coach for Open 20.1