Front Rack Mobility

Strength: Front Squat 

Every 2 Mins x 4 sets

2 Front Squats increasing to 80-85%

Rest/Change Weights 3:00

Drop Sets:

Every 3 min x 2 sets

10-12 Front  Squats @ 60%

Conditioning:

3×3 Min AMRAP, 1 Min Rest B/W

15 KBS

10 Pushups

15 Wallballs

Comp: 70/52 (American), Clapping Pushups, 30/20

Fitness: 52/35 (Russian), Pushups, 20/14

GPP: 35/25 (Russian), 1 Unbroken set of pushups each round (2 reps from failure), 14/10

GPP: 25/20 (Russian), 1 Unbroken set of pushups each round (2 reps from failure), 10/6