Front Squat Set 1-50% of 10rm/12 Set 2-75% of 10rm/10 Set 3-Max Reps of 10rm Set 4-Adjust weight dependent on reps in set 3 as below
then
20 min. AMRAP
60 DU 50 walking prisoner lunge steps (hands on head) 40 Russian KB swings (55/35)
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