Fitness

Strength
A. 3 Sets of:

20 DB Front Rack Walking Lunges(total)
10 DB Push Press
20 Weighted Anchored Sit-Ups


Metcon
B. 7 Rounds for time of:

7 Burpees
7 Pull-Ups
7 Box Jumps

Time cap: 10:00min

Performance

Strength
A.

1 Set of ME SB Squat
1 Set to establish a 1RM OA BB OH Press
1 Set of ME SB Front Rack Squats
1 Set to establish a 1RM OA OHS
1 Set of ME SB Front Rack Squats
1 Set to establish a 1RM OA Sots Press

3 Sets of Bent over BB Rows


Metcon
B. 3 Rounds for time of:

7 Bar MU
7 Thrusters 60/40kg

Time cap: 9:00min