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Metcon

Every Other Minute for 12 Minutes complete:

5 Front Squats
Minutes 1-3 @ 70-75%
Minutes 4-6 @ 80%

Metcon

AMRAP in 20 minutes – Climb the Ladder:
Row 100m
10 KB Swings, 53/35#
10 Burpees to 6″ Target
Row 200m
20 KB Swings, 53/35#
20 Burpees to 6″ Target
Continue to increase by 10s per round until the 20 minutes are up. Count each 100m rowing as 1 rep for your extra reps.