STRENGHT

Front squat:
6 sets x 2 reps @80%

scaling:
6 sets x 2 reps of tempo (3:0:1:1)
try adding weight with good technique

rest 2 min between sets

METCON

METCON-AMRAP IN 18 MIN:
12 KB snatch (24/16 kg)
18 alt’ lunges
run 300 m

goal= 5 rounds