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.
6-6-6-6 using about 60% 1RM
AMRAP in 16 minutes
25 double unders
10 Shoulder to Overhead (115/75)
20 Wall Balls (20/14)