Essentials:
A.
5 Sets
Front Squat x 10,8,6,6,4 reps
Tempo 55×1
On the 3min
B.
7min AMRAP
Dumbbell Front Squat x 7 reps
Single Under x 60 reps
Fitness:
A.
5 Sets
Front Squat x 5,4,3,2,1 reps
Tempo 55×1
On the 3min
B.
7min AMRAP
Kettlebell Front Squat x 7 35/25 per hand
Double Unders x 30 reps
Performance:
A.
5 Sets
Squat Clean + Front Squat x 1+5 reps
On the 3min Marks
B.
7min AMRAP
Kettlebell Front Squat x 7 55/35 per hand
Double Unders x 30 reps