Fitness

Metcon
A. 3 Sets of:

A1. 6/6 KB Front rack Split squats
A2. 6/6 Renegade Rows
A3. 12 V-Ups

Metcon
B. 2 Sets of:

B1. 40m Farmers carry
B2. 20m Bear crawl


Metcon
C. 3 Rounds for time of:

100m Run
40m OH Plate carry

Time cap: 7:00min

Performance

Metcon
A. Find your 6RM Front Squat


Metcon
B. AMRAP 20:

20m Farmers Carry
1 Push up on DBs
1/1 Renegade rows

Add one Push-up and 1 Renegade row each side each round.