Warm Up
Stretch/mobilize hips and lats

500m row
10 inchworms
20 burpees
30 PVC OH archer squats progressively deeper

Strength
FRONT SQUAT
Front Squat
5×3 @ 95% of last weeks 5RM
90s rest inbetween sets

1×10 empty bar Front squat
1×5 @ 50%
1×3 @ 70%
1×3 @ 80%
1×3 @ 95%

Metcon
CF.18.05.30
10 minute AMRAP
3-6-9-12-15-18….
Double KB deadlifts
Box jumps 24/20
HSPU