Fitness

Strength
4 rounds:
Farmers Carry x 20m
SA DB Row x10/side
Wall Climb x3

Strength
2 rounds:
ME Sandbag Front Squat
ME Chin over the bar hold


Metcon
AMRAP 5:00
20 Reverse Lunges
1 Rope Climb

Add 1 rope climb every round: 20-1, 20-2, 20-3,...

Performance

Metcon
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (225/155 lbs – from the ground)

followed immediately by…



Strength
3 rounds:
Sup. Barbell Rows x 10
Alt. Viking Press x 10

Metcon
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
20 KBS