A. Front Squats
Beginners: 5, 5, 5 @ 22X2
Intermediate: 3, 3, 3, 3
Advanced: 1 1/4 squats @ 22x2 2-3 reps x 5 sets
B. AMRAP in 5 min:
7 HSPU (you may kip)
7 deadlifts 205 lbs/ 315 lbs
3 jumping pistols 12"/2 x 15 lb plates (Per Leg).
Rest 5 min
repeat
No HSPU, but close? Do them down to 2 x 15 lb plates. IF you have to go higher than that then pike position on box HSPU.
No Push-up? Go to a height that enables you to do 3 reps in a row. 5 reps
Jumping pistol is for more advanced folks.
No Pistol but close? use hand at bottom.
Not even close to a pistol? lower and push back up from a box (5 reps per leg).
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