STRENGTH

9-7-5-3-1

front squat (3 sec pause at bottom position)
add weight every set, find your heaviest rep for the day.
Rest 1.5-2 min between sets.

METCON-E.M.O.M IN 16 MIN:

min 1= 40 DU/ 40 high jumping SU/ 80 SU
min 2= 30-40 sec single DB/KB OH hold
min 3= 12-15 single DB/KB squat
min 4= 10-12 single DB/KB clean

*switch hands every round