METCON
WARM-UP
3 ROUNDS
10 WB Front Squats → 10 WB Thrusters → 10 WB Shots
10 Ankle Rotations L/R
10 Alt. Cossack Squats
10 Alt. Samson Lunges
10 Calf Raises
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat
WORKOUT
AMRAP x 12 MINUTES
24 Wall Balls
12 Toes to Bar