Warm Up
500m Row
30 Walking Lunges
30 V-sits
60s Plank
Skills / Strength
Front Squat
Push Press
Warm up from empty barbell to working set

EMOM 10mins
1-5: 2 Front Squat & 2 Push Press
6-10: 3 Front Squat & 2 Push Press
Focus on technique

Metcon
MR.18.10.04
5 Rounds for max reps at each station
30 secs work, 15 secs rest
DB man maker
Weighted jumping lunges
Box dips
Weighted box step overs