A. Front squats – 4×3@83%. Scale to 5×5 single or double KB front squats for newbies.
B. Back squats – 1×30@45%. Try to complete the set in less time than last week.
C. With a partner:
10 minute AMRAP of:
10 plate touch burpees (synchronized)
20 (total) pull-ups or ring rows
20 (total) sit-ups (scale up to med ball sit-ups)
(For the pull-ups and sit-ups, partition the reps as needed between you and your partner.)
3 minute AMRAP of:
Max distance farmer’s carry with 2 DBs or KBs (may be different weights for you and your partner).