Front rack lunges
Time-Rx2
Warm up - trainer's choice
Strength
5x5 OHS at 80% of your max + 10/5 lbs
Then AMRAP OHS at 55% of your max - no resting at top
Metcon
3 rounds
10 front rack lunge (RX: 165/115, RX2: 95/65)
20 GHD sit ups (RX2: abmat sit ups)
