Franco went nuts on the metcon on Saturday! Jan also deserves a 'special mention' for doing the entire workout in hand grips because the floor was so slippy for his Burpees... perhaps Jan and Joe Wesley should form a workout accessories club...?
A) Every 4 minutes x 5 sets:
10 unbroken front squats @ ~65%
200m unbroken single object farmers walk @ ~24/16kg
B) 2:30 AMRAP, 2:30 rest x 3
5 C2B - 7 abmat sit ups - 9 KB swings @ 24/16kg