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.