Monday, Dec 11

Strength 

Front Squat 

50% / 5 

60% / 3 

70% / 3 

80% / 2 

90% / 1 

100% / 1 

Metcon

Amrap 8

8 Burpees over the bar 

6 power snatches 65/95

4 bar muscle ups 

*8 pull-ups 

*6 reps of this transition drill 

XT

Speed Press 

9 x 3 - 50% 

Ring row 3 sets to failure