Strength
Front squat
1×10@60%
1×8@65%
1×6@70%
1×5@75%
4×4@80%
1 set every two minutes
MetCon
25 pushups
12 deadlifts 185/125
6 toes to bar
10 minute amrap
Hero wod
“Severin”
1RFT
50 strict pullups
100 pushups
3 mile run (5k)
*can be done with a weighted vest
