Warm Up:

• 400m Run
• then 3 Rounds for quality of:
  • 5 Tempo Ring Rows
  • 10 Front Rack Reverse Lunges, pick load
  • Front Squat Hold, pick load, 20 secs

Strength:

Front Squat

EMOM -1 Front squat every minute for 10 minutes – Heavy LOAD!!!

Metcon:

10 minute EMOM

• 25 Double Unders
• 1 Squat Clean Thruster – pick load

then

5 rounds for time of:

• 20/15 Row Calories
• 10 Thrusters, 115/80 lbs