Front Squat 5-5-5-5 & Alt EMOM 21 mins: Supine Ring Rows, Front Squats, and KB Swings

Front Squat 5-5-5-5

Front Squat 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Alt EMOM 21 mins: Supine Ring Rows, Front Squats, and KB Swings

Every 1 min for 21 mins, alternating between:
6 Supine Ring Rows
9 Front Squats (115#/75#)
12 Kettlebell Swings (70#/53#)

Photo by @snoridgecrossfit

Results