A. Front Squat – 3-3-3-3-3; Pause 3 sec on the first rep
B. Choose One:
EMOM – TTB; 1 on the 1st min, 2 on the second, 3 on the third, and so on till EMOM – Hanging strait leg swings; same scheme as above, feet must come above the hip crease
EMOM – Choose a number and try to stick with it; either TTB or strait leg swings
Row For calories
Squat clean

Alpha – 95/65
Bravo – 75/55
Charlie – 65/45