TUESDAY

STRENGTH:

Front squat 

3/3/3/3/3

Build up to a 3 RM

Superset w/ 20 Russian twists w DB

Left + Right = 1 rep

METCON:

OPEN & PERFORMANCE

“Under Fire”

For Time: 

100 Double Unders, 50 Air Squats, 25 Push-ups

80 Double Unders, 40 Air Squats, 20 Push-ups

60 Double Unders, 30 Air Squats, 15 Push-ups

40 Double Unders, 20 Air Squats, 10 Push-ups

20 Double Unders, 10 Air Squats, 5 Push-ups

FITNESS

“Under Fire”

For Time: 

150 Single Unders, 50 Air Squats, 25 Push-ups

120 Single Unders, 40 Air Squats, 20 Push-ups

90 Single Unders, 30 Air Squats, 15 Push-ups

60 Single Unders, 20 Air Squats, 10 Push-ups

30 Single Unders, 10 Air Squats, 5 Push-ups

*** 15 MINUTE TIME CAP