FRIDAY

STRENGTH:

Emotm x 10

2 squat clean + front squat + jerk. Progression.

METCON

OPEN/PERFORMANCE

The Ghost (main site)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

FITNESS

6 rounds of:

1 minute of rowing

1 minute of push ups

1 minute of single unders

1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed.