WOD:

1) Front Squat: 2-2-2-2-2-2-2

Warm-up as deemed fit. Establish a heavy double. Your 6 other working sets should be within 80% of your heavy double. Rest 90 seconds between sets.

2) “Rahoi”- 12 minute AMRAP:

12 Box Jumps 24/20

6 Thrusters 95/65

6 Bar Facing Burpees

Extra Work:

3) Row: 3 x 5 Minute Efforts

Rest 3 minutes between intervals.

For results post weight of each set of Squats and Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post meters Rowed for each interval.

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