CORE 3 rounds, not for time: 15 Russian Swings 40 Russian twist (20/side) 25 Sit-ups METCON 3 Rounds: 5 min AMRAP 12 cal Row 9 Burpees 6 Pull-ups Rest 2 min  Read More

STRENGTH Back Squat 1 sets every 2 min: 0:00-2:00, 4 reps at 80-85% 2:00-4:00, 3 reps at 85-90% 4:00-6:00, 2 reps at 90-95% Front Squat 6:00-8:00, 3 reps at 80-85% 8:00-10:00, 2 reps at 85-90% 10:00-12:00, 2 reps at 85-90% METCON 12 min AMRAP 60 Wallballs (20/14#) 40 Power Clean (115/85#) 20 Burpee over barRead More