December 1, 2017
Strength:
Front Squats
3 x 3 @ 80%
3 x 1 @ 85%
Metcon:
400m Run
then,
15-12-9-6-3 reps of:
Box Jumps (24″/20″)
Toes-to-Bar
Kettlebell Swings (53/35)
then,
400m Run
Gymnastics: (if time allows)
EMOM x 9
Min. 1: 5 False Grip Ring Pull-Thrus
Min. 2: 5 Strict Dips
Min. 3: 5 Ring Swings
