Warm Up
Foam roll quads and calfs

3 rounds
10 Cal bike
1 lap run
20s deadhang each arm

Demonstration
5 minutes:
Demonstration and flow of Front squats
Skill / Strength
FRONT SQUAT 3S 80-85%
Front Squat
4×3 @ 80%. 3 minutes rest

*Last set ME reps

Metcon
CF.18.11.07
In partners. Sharing reps
50 Burpee box jumps
60 Power clean, STOH 70/40
70 Cal row

If the class is crowded, allow a staggered start