Every 90 seconds for 12 minutes:
3 Front Squats (w/ a dead stop in the bottom of each rep)
*increase weight each set
15 min AMRAP:
5 Double KB Front Squats
5 Shuttle Runs
RX+ 70/53, C2B
Coach’s Tip: Each Front Squat rep (for the Strength portion) has a pause at the bottom of each rep. For the metcon, split up the work however you want. Make sure you pick a KB/DB weight (for the squats) that you can get up to your shoulders.