Front squat + amraps

Front Squats
75 x 7
95 x 7
115 x 5
135 x 4
140 x 2
150 x 1

MetCon

10 min amrap

10 cal row
10 dead lifts #135
10 box jumps
10 clean and press with KB ( 5 each arm)

3 rounds

Rest 2:30 min

10 min amrap

10 cal
5 STO ( shoulder to overhead ) #95
10 toes to bar
10 KB snatches ( 5 each arm) #35

3 Rounds plus 5 cal

Back hurt on dead lift ( Lower spine aches)

Cash out
15 Russian twist with Medball and 1 min plank hold x 3
rounds

All unbroken but last round planks. Back hurt.

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