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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).