PART 1: FRONT SQUAT
6 sets of 2:
Barbell Front Squats

*Score – Heaviest Load

PART 2: „THREE STRIKES“

Compete 

AMRAP 12:
3 Dumbbell Front Squats 
3 Chest To Bar Pull-ups
3 Box Jump Overs 
6 Dumbbell Front Squats 
6 Chest To Bar Pull-ups
6 Box Jump Overs 
9 Dumbbell Front Squats 
9 Chest To Bar Pull-ups
9 Box Jump Overs 
…
[Continue To Add 3 Reps Each Round]

 2x 22.5/15kg 

Train 

AMRAP 12:

3  Squats  (DB, KB o. Airsquat) 
3 Strict Pull-ups 
3 Box Jump Overs 
6  Squats 
6 Strict Pull-ups
6 Box Jump Overs 
9  Squats 
9 Strict Pull-ups
9 Box Jump Overs 
…
[Continue To Add 3 Reps Each Round]

[Kilos = 22.5/15]

After Class

Deadlifts:
4 Sets of 5 @ 70% 1RM
1 Set of 5+ @ 70% 1RM
[Leave 2-3 Reps In The Tank On Max Set]