Part 1:
4 Sets
2 Front Squats
4 Back Squats
*Following your second front squat, immediately begin your back squats
*Each set should be heavy. 75+% of your 1 rep max Front Squat
Part 2:
20 Thrusters (45/35)
20 Chest to Bar Pull Ups
20 Overhead Squats (45/35)
20 Sit Ups
15 Thrusters (95/65)
15 Chest to Bar Pull Ups
15 Overhead Squats (95/65)
15 Sit Ups
10 Thrusters (115/75)
10 Chest to Bar Pull Ups
10 Overhead Squats
10 Sit Ups
*15 Minute Cap
*Weight can be scaled up, but time cap remains