WTAF

Strength

E2M8M

1 Tempo Front or Overhead Squat (10s down, 10s hold at bottom)

 

MetCon

On a 20min clock:

FITNESS
On a 20min clock:
For time:
30 Back Squats 155/105
30 Burpee Box Step Ups 24/20
30 Front Squats 135/95
30 Burpee Box Step Ups 24/20
30 Overhead or Front Squats 95/65
30 Burpee Box Step Ups 24/20
with remaining time:
AMRAP Cals Bike / Row / Ski

PERF / COMP
On a 20min clock:
For time:
30 Back Squats 225/155
30 Burpee Box Jumps 24/20
30 Front Squats 185/125
30 Burpee Box Jumps 24/20
30 Overhead Squats 135/95
30 Burpee Box Jumps 24/20
with remaining time:
AMRAP Cals Bike / Row / Ski