Strength

Front Squat 4×8 @ 55%

MetCon

BOTH MetCons Are SPRINTS!!!

-> 5-7 Minutes Rest Between Each MetCon

i) For Time:

30 Burpees

500m Row

30 Burpees

[8 Minute Time Cap]

ii) For Time:

10 Clean & Jerks (95/135#)

24/30 Calories Assault Bike

10 Clean & Jerks (95/135#)

[8 Minute Time Cap]