Strenght

Frontsquat

Work up to a heavy 1 rep for the day in 20 min

METCON

AMRAP in 8 Minutes:

(ascending ladder by 1 rep)

1-2-3-4-5-6-7-8 and so on

Front Squats, from floor 60/43kg

Handstand Pushups

Start every new round with 2 burpees to target

Level 1: 70/50kg

Level 2: RX

Level 3: 43/30, pushups

Level 4: 30/20kg, pushups on box