FRIDAY

YES! FRIDAY IS HERE! LET’S END THE WEEK WITH THIS …

STRENGTH:

Back squat

Every 2 min x 10 rds

3 back squats

** Share your weights quickly and only go as heavy as you can w out failing and in the 2 min window.It’s not a PR day. Start light and build gradually as you like

METCON:

OPEN/PERFORMANCE

12 min amrap

2 rds:

16 db lunges 50/35

16 TTB

8 DB power cleans

Then 2 rds:

16 DB lunges 50/35

16 burpees

8 DB power cleans

*** Lunges, Left + Right = 2

FITNESS

12 min amrap

2 rds:

16 db lunges 35/25

16 TTB

8 DB power cleans

Then 2 rds:

16 DB lunges 35/25

16 burpees (RX+ 8 ring mu’s)

8 DB power cleans

*** Lunges, Left + Right = 2

SWEAT !!! 8:30 am and 5:15 pm

EMOM X 24

Min 1 15 db bench press 45/25

Min 2 50 du’s

Min 3 15 plate situps

Min 4 10/7 cal bike

Rest 4 min

For time (10 min cap)

40-30-20-10

Am. Kb swings 53/35

20-15-10-5

Burpees