Front Squat (3-3-3-3-3-3-3 to daily 3 rep max) 7 sets of 3 to get to a 3 rep daily max Metcon (Time) 3x 600 m Run 20 -Pull-Up's 20 - Push-Ups 20 - Air Squats
Metcon (AMRAP - Rounds) 21 Minute AMRAP Power Clean 185/115 5 - burpee over bar 200 m Run *Power clean starts at 1 and goes up 1 rep each round. Burpee and run stay the same. *RX+ = Power Clean @ 225/155 Score is fully completed rounds.
Metcon (AMRAP - Reps) 2 min AMRAP ( 4 Rounds of each ) 1. 10 Cal Row 10 - Burpee Over Rower 2. 10 Cal Airdyne 5 - Clean + Jerk 185/115 3. 50 - Double Unders 10 - Front Squats 185/115 1 minute rest between each 2 min interval. Each 2 min is amrap