Fitness

Strength
5 sets:
Pause 2 KB Front Squats x 8-10 reps @ 31X1
Arnold Press x 8-10
Power Plank x 15s

Metcon
Complete as many rounds and reps as possible in 5 minutes of:
Burpee Box jump Overs (24″/20″)*

*How close can you get to 100 reps?!

Performance

Strength
5 sets:
Pause Front Squats x 4-6 reps @ 31X1
ME x (weighted) push ups - shoot for 10-15 reps


Metcon
Complete as many rounds and reps as possible in 5 minutes of:
Burpee Box jump Overs (24″/20″)*

*How close can you get to 100 reps?!

Rest 3:00

3x Sprint 10-10-20-20-30-30m

Rest 1:1