Strength
6RM Front Rack Lunge (alt. legs)
Metcon
1000m Row (Max effort)
Metcon:
7 min AMRAP
7 Pull Ups
7 Swing (75/55)
rest 3 min
7 min AMRAP
7 Swings
7 Burpees
rest
7 min AMRAP
7 Burpees
7 Pull Ups
Front Squat
3 sets max reps for 1 min / 4 min rest b/w sets
Set 1: 95/65
Set 2: 135/95
Set 3: 185/115
METCON
10 HSPU
50 DU
8 HSPU
40 DU
6 HSPU
30 DU
4 HSPU
20 DU
2 HSPU
10 DU
