Strength:
Four sets of:
Pause Front Squats x 6-8 reps
Rest 3 minutes
MetCon:
Fitness:
Against a 12-minute running clock, complete:
1000 Meter Row
—-
As many rounds and reps as possible of:
20 Wall Ball Shots
10 Mountain Climbers
5 Push-Ups
Performance:
Against a 12-minute running clock, complete:
1000 Meter Row
—-
As many rounds and reps as possible of:
30 Wall Ball Shots
20 Double-Unders
10 Ring Dips