Thursday

Strength

Following a 30 minute clock:

0:00 - 5 Front Squats

3:00 - 5 Front Squats

6:00 - 5 Front Squats

10:00 - Max Reps Front Squats

Then Lower Weight

15:00 - 5 Shoulder Press

18:00 - 5 Shoulder Press

21:00 - 5 Shoulder Press

25:00 - Max reps Shoulder Press

27:00 - 3 min AMRAP Thrusters

Score: Put Heaviest weight for Front Squats

Metcon

15 Min AMRAP

(As Many Rounds and Reps as Possible in 15 Min)

30 Double Unders

15 KB/DB Swings

7 Shoot Throughs

RX Men: 50-55# KB/DB

RX Women: 30-35# KB/DB