Strength:
front squat 4×5 (increasing weight each set)
Metcon: Pick one of these you can sustain for 14 minutes
Rx:
EMOM for 14 minutes:
odd: row 15/12 cal
even: 8 push jerks, 135/95
Intermediate:
EMOM for 14 minutes:
odd: row 12/9 cal
even: 6 push jerks
Beginner:
Every 2 minutes for 14 minutes:
row 10/8 cal
6 push jerks
Post heaviest load from the front squat to comments.