STRENGTH:

FRONT SQUAT:
4 REPS @ 40%
4 REPS @ 50%
4 REPS @ 60-65%
3 REPS @ 75%
3 REPS @ 85%
2 REPS @ 90%
1 REP @ 95%
1 REP @ 95%+

**Rest no longer than what it takes you to switch out your weights.

METCON:
3 ROUNDS FOR REPS:
60″ WALL BALLS SHOTS
60″ REST
60″ AMERICAN KETTLEBELL SWINGS 53#/35#
60″ REST
60″ STEP-UPS (24’/20′)
60″ REST
60″ BURPEES
60″ REST