A.
Front Squat
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 4 reps @ ahap (heavier than your 5 ahap reps from 2 weeks ago)
B.
12 mins amrap:
Run 200m
12 Back Squats