STRENGTH
Front Rack Alternating Reverse Lunges
Front Leg Elevated On 20kg Plate
Start with both legs on plate, then one leg lunges back

5 x 20 (10/10 Each Leg)
Increasing weights throughout, build to moderate-heavy set

METCON
EMOM x 5
12/14/16 Hang Power Clean

EMOM x 5
12/14/16 Push Press

EMOM x 5
12/14/16 Front Squats

Pick a number and stay with same reps throughout
RX: 30/22.5
Scaled: Empty Bar

ACCESSORIES
A) AMRAP 6
15 Barbell OH Tricep Extensions
15 Pronated Bicep Curls
20 Supinated Barbell Bent Over Row
-With Empty Barbell
Each movement must be unbroken

OR

B) AMRAP 6
30 Flutter Kicks
20 Alternating V-ups
10 V-up Slides