flood gates and fighting the clock
back squat and overhead squat (3 sets 12 reps)
9 back squats plus 3 overhead squats. must stay unbroken
only add weight based on your overhead performance
Metcon (AMRAP – Rounds and Reps)
11 min amrap
7 front squats
9 lateral bar facing burpees
5 shoulder to overhead
7 front squats
9 lateral bar facing burpees
5 shoulder to overhead
rest 1 min
2 min max v ups