Fitness

Metcon
A. 5 Sets of:

5 Front Squats - 3s Pause Bottom Hold
8-12 Ring Push-Ups

Metcon
B. 3 Sets of:

Row 500m AFAP

3:00min Rest

Performance

Metcon
A. 10:00min to establish a 1RM BB Floor Press


Metcon
B. 5 Rounds for time of:

3 Power Cleans 60/40kg
6 Squat Cleans 60/40kg
9 Thrusters 60/40kg

Time Cap: 15:00min