Strength


Front Squats 3/3/3/3/3/3 (build up in load) 
*ry to build up to 95% of your 2 RM front squat from the start of this cycle*


Metcon


“Level One”
15 Thrusters  
15 Burpees (touch a target) 

3 Rounds 

Fitness: 95/65
Performance: 115/75
Open: 135/95 

Athletes: Go big on the front squats today and choose a weight for the thrusters that is right on the line of unbroken or not unbroken for your last set. 


DRIVE

400 M Run 
10 Ring Rows 
10 Burpee Box jump
10 min AMRAP 

Rest 2 minutes 

800 M Bike 
10 Ring Push up 
10 Jump Squats 
10 min AMRAP