Skill / Strength: front squats
2x5 then 3x3 then 4x1. start with lighter weights, then go up with the weights when the reps get lower. focus on a proper form. groups of 2 or 3.

Conditioning: 15min running clock
2k row, then AMRAP front squats

Teams of 2. split the workload with however you want. your score is how many reps you did with the front squats, you stop when the time stops.

Light: 15/20kg
Rx: 20/35kg
Advanced: 35/50kg

by Louie