Fitness

Metcon
A. 4 Sets of:

A1. 7 BB Front Squats w 3sec. pause
A2. 8-12 Inverted Rows

Metcon
B. For time:

50 DUs
25 TTB
40 DUs
20 TTB
30 DUs
15 TTB
20 DUs
10 TTB
10 DUs
5 TTB

Time Cap: 12:00min

Performance

Metcon
A. 3 Sets of:

A1. 10 SB Squats
A2. 6-8 Log Rows

Metcon
B. For time:

30-20-10

Box Jumps
TTB
Burpees

Time Cap: 15:00min