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Friday!

Strength:
(15:00)
Front Squat

Work off 90% of your 1RM! Warm up to 70%, then…

70%x3 reps
80%x3 reps
90%x3+ reps

*Last set of 3+ is NON Maximal!

CF Light:
15:00 AMRAP!
50 Alt. Plank Hold Shoulder Taps
20 KB High Pulls
20 Alt. Split Jump Lunges
50 Bicycle Kicks

Met Con:
15:00 AMRAP!

E:
2 Legless Rope Climb (b2b)
15 Wall Ball Shots #20/14
*Men & Women: 10ft.
10 Box Jumps “30/24
50 Dubs

RX:
10 Box Jumps “24/20
15 Wall Ball Shots #20/14
(10ft./9ft.)
1 (traditional) Rope Climb
35 Dubs

M/S:
25 Dubs (or 65 Singles)
10 Box Jumps (Alt. Step Ups)
15 Wall Ball Shots
1 (traditional) Rope Climb, 1 assisted Rope Climb or 5 C2G Walk outs