CrossFit
Main
Overhead Squat E3 min x 15
0: 5 reps @ 35%
3: 5 reps @ 45%
6: 5 reps @ 55%
9: 3 reps @ 65%
12: 3 reps @ 75%
15: AMRAP reps @ 85%
*between each set perform light-mod intensity bike/row/ski
3. Core work: tabata core of choice
QuickFit
Main
double DB/KB Front squat-goblet squat E3 min x 15
0: 5 reps @ light
3: 5 reps @ light-mod
6: 5 reps @ mod
9: 3 reps @ mod-heavy
12: 3 reps @ heavy
15: AMRAP reps @ HEAVY
*between each set perform light-mod intensity bike/row/ski
