FriYayyyy

Warm-up
Warm-up
2 Sets of Front Squat Skill Transfer Exercises:
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

Strength
Front Squat (5×1)
1 Front Squat @ 8/10 RPE Front Squat
1 Front Squat @ 8/10 RPE Front Squat
1 Front Squat @ 8/10 RPE Front Squat
1 Front Squat @ 8/10 RPE Front Squat
1 Front Squat @ 8/10 RPE Front Squat

Metcon
Metcon (3 Rounds for reps)
AMRAP 5 Minutes
50/40 Calorie Row
Max dbl DB Front Squat(50/35)

-(rest 3 minutes) @8:00-

AMRAP 5 Minutes
300 Double Unders
Max DB Step Back Lunges (50/35)

-(rest 3 minutes) @16:00-

AMRAP 5 Minutes
50/40 Calorie Bike Erg
Max Handstand walk

Handstand Walk 5′ = 1 Rep

Finisher
Metcon (Weight)
1:00 Dumbbell Farmers Carry Hold (2x 50/35)
right into
10 Dumbbell Reverse Curls (lighter weight or you can use towel)
-rest 60-90seconds-

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