STRENGTH

RX
Front squat
4 x 6 reps
2-3 min rest

Scaled
Front squat
4 x 15 reps
90-120 sec rest

METCON

RX
10 min AMRAP
10 KB swings 24/16kg
3 Handstand pushups
15 KB swings
3 HSPU
20 KB swings
3 HSPU
25 KB swings
3 HSPU
Etc.

Scaled
10 min AMRAP
10 KB swings
3 Handstand pushups on box
15 KB swings
3 HSPU
20 KB swings
3 HSPU
25 KB swings
3 HSPU
Etc.

or use DB strict presses, heavy but
safe weight for 3 reps

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