| 15:00 Front Squat | |
| Build to a Heavy Set of 5 Front Squat (Between 70-80% +/-) (RIR 2-3) | |
| METCON: (20:00) | |
| 8 Rounds w/ A Partner: (4 Rounds Each) | |
| Partner 1 Does 1 Round of: | |
| 10 Squat Clean (RX: 95/65) (ADV: 115/75) | |
| 12 Renegade Row w/ Push Up (RX: 35/25) (ADV: 50/35) (6 row right, 6 left, 12 push ups total) | |
| Partner 2 Does: | |
| *Row for Recovery — Men should try to keep calories per hour above 900 & Ladies above 700 | |
| SCORE = Total Time | |
| IF TIME ALLOWS, Core work: | |
| :20 on / :10 Off x 8 (4:00) | |
| Choose from one of the following: | |
| In & Outs — Startfish Crunch — V-Up — Sit Ups | |
| OPTIONAL ADDITIONAL WORK: | |
| A) 3×3 Hang Snatch @ 70% – 75% | |
| B) 3×3 Hang Clean & Jerk @ 70% – 75% | |
| C) Deadlift 3×5 @ 70-80% |
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