Push press - 3,3,3,2,2,2
Front squats - 4x4 @ 33X1 Tempo
You will be doing the front squats at a tempo of 33X1. What this means is that it will be a 3 second eccentric (lowering), 3 second hold in the bottom, explode out of the bottom, then a 1 second hold at the top. Build up to a weight that you can do for 4 sets across at the provided tempo.
5 Minute AMRAP
5 Sandbag thrusters 65 lbs
5 Lateral sandbag throws 65 lbs (per side)
Rest 5 minutes
You will be going through the Stamina twice.