Part A, For Load: 

Front Squat –  4 x 5.

– Same load on last two sets. Add 2.5 kg from previous week for last 2 sets.

– Find heavy but NO misses. No max-outs.

Part B

5 Rounds:

1 min of 30 Russian Swings (32kg/24kg)

1 min OFF

Aim is 150 total swings

Any working minute where 30 reps is not reached incurs a penalty, to be completed at the end and as soon as that last working round is over

Penalty = 15 Wall Balls for every round that 30 reps is not met (9kg/7kg)

* Score is total reps. RX is only written if completed 150 reps

Post load from final two sets in Part A and Post Total REPs for Part B to comments.