Fitness:
Four sets of:
Front Squat x 6 reps
Rest 45 seconds
Turkish Get-Ups x 2 each arm
Rest 45 seconds
Hollow Hold or Rock or Plank x 60 seconds
Rest 45 seconds
Performance:
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible
Rest 2 minutes between sets.
Fitness:
For time:
Run 800 Meters
15 Strict Pull-Ups
40 Walking Lunges with Kettlebells(heavy)
15 Strict Pull-Ups
Run 800 Meters
Performance:
For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (135/85 lbs – take weight from the floor)
30 Pull-Ups
Run 800 Meters
Rx+ (165/110)