11092018

Warm-up:

3x

12 One Arm DB Thrusters

8 Pull-ups

6 Ring Dips

Strength:

Front Squat Speed Work

8 x 3 @ 65% of 1 RM

Slow down, pause at bottom, power and speed on the way up.

Met-Con:

4 Rounds for Working Time:

16/12 Cal Row/Bike/Ski

8 Bar Facing Burpees

8 Deadlift (275/185)

– 2:00 Rest –