Start off today with a 1 rep max dead lift – just kidding (ahhhhh my back).

Start off today with some moderate sets of front squats for volume.  For heavy front squaters, use 60% for all sets, newer lifters will be good up to 70%.  Our Met-con today is 16 minutes of work, scale so that you can complete the shoulder to overhead work unbroken for most rounds.

Strength

Front Squat

6-6-6-6 using about 60% 1RM

Conditioning

AMRAP in 16 minutes

25 double unders

10 Shoulder to Overhead (115/75)

20 Wall Balls (20/14)