Strength:-
Front Squat 4-4-4-3-3-3
(building in weight, try to increase load each week)
6 mins to get to first working set, then E2MOM
Metcon:-
4min AMRAP
70 DU’S
10 Ring Dips
Rest 2 mins
4 min AMRAP
15 Cal bike
10 C2B
Rest 2 mins
4 min AMRAP
15 cal row or ski
10 Burpees over rower
*Score = total reps across all 3 AMRAP’s