Strength
Front Squat
On the 90 sec x6
Set 1: 3 reps @75%
Set 2: 2 reps @80%
Set 3: 1 rep @85%
Set 4-5-6: 1 rep @90%
~ After each set complete 25% of max HSPU
If you dont know yours complete (RX 5-8reps, Mod 2-3 reps, scale on box 10-15 reps)
Metcon
“Life Jacket”
5 Min AMRAP
27 Cal
27 Thrusters (115/80)
27 Pull ups
-5 Min Rest-
5 Min AMRAP
21 Cal
21 Thrusters (95/65)
21 Pull ups
-5 Min Rest-
5 Min AMRAP
15 Cal
15 Thrusters (75/55)
15 Pull ups
