M/E Front Squat & 3 Best Sets of Strict T2Bar, Complete 3 Rounds 8 Unbroken Back Squats @ 70%1RM, Max T2Bar, 2 Rounds Run 400m Backwards, Run 400m Forwards

Beginner

(A) Front Squat-Work to the limitations of your movement & Practice Strict KTE

(B) Individually complete-3 Rounds 8 Back Squats@70% 1RM Back Squat, Max KTE 

or

(B) In teams of 2 complete-3 Rounds Athlete A completes 8 Back Squats@70% 1RM Back Squat whilst Athlete B completes Max KTE

(C) Individually for time-Run 400m Backwards, Run 400m Forwards

Intermediate 

(A) M/E Front Squat & 3 Best Sets of Strict T2Bar

(B) Individually complete-3 Rounds 8 Back Squats@70% 1RM Back Squat, Max T2Bar

or

(B) In teams of 2 complete-3 Rounds Athlete A completes 8 Back Squats@70% 1RM Back Squat whilst Athlete B completes Max T2Bar

(C) Individually for time-2 Rounds Run 400m Backwards, Run 400m Forwards

Advanced 

(A) M/E Front Squat & 3 Best Sets of Strict T2Bar

(B)  Individually complete-3 Rounds 8 Unbroken Back Squats@70% 1RM Back Squat, Max T2Bar

(C) Individually for time-2 Rounds Run 400m Backwards, Run 400m Forwards

Coaches Tips-(A) CFS Rules Apply. (B) Use racks. (C) Have you ever hear of Griff? Check this out