Friday, January 5

Front Squat (3-1-3-1-3-1)

3 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 1 Rep @ 88% 3 Reps @ 80% 1 Rep @ 91%

Metcon (AMRAP - Reps)

5 Rounds: Max Strict Press (2/3 Bodyweight) Max Strict Pull-Ups Rest 3:00 between rounds

Metcon (AMRAP - Rounds)

On the Minute x 12 (3 Rounds) Minute 1 – 21/16 Calorie Row Minute 2 – 18/14 Calorie Row Minute 3 – 15/12 Calorie Row Minute 4 – Rest