Warm up for the following:
Front Squat
3x8 @ 66% 1-Rep Max
Pausing Front Squat (3sec)
3x3 @ 58% 1-Rep Max
Then
18 Minute AMRAP:
15 Hanging Knee Raises
15 Kettlebell Swings (53/36)
10 Weighted Step-ups(53/36)(24/20)
5 Pull-ups
Warm up for the following:
Front Squat
3x8 @ 66% 1-Rep Max
Pausing Front Squat (3sec)
3x3 @ 58% 1-Rep Max
Then
18 Minute AMRAP:
15 Hanging Knee Raises
15 Kettlebell Swings (53/36)
10 Weighted Step-ups(53/36)(24/20)
5 Pull-ups