A) Strength: Front Squat 3, 3, 3, 3, 3 take 5 sets to build to your heaviest 3*
* If less than 3 months lifting experience continue with 3 x 5, adding 5# per week or as able
B) Metcon: 3 FS 1.25 BW for males/ bw for females, 1 legless rope climb*, 10 mb crossover push ups**
15 min AMRAP
*scale for rope climbs is w/ legs, partial or 10 ring rows with excellent form
**scale is mb push up without crossing or proper push up to full depth using bar or box if needed to the ground.
Score: heaviest 3, rounds + reps
* If less than 3 months lifting experience continue with 3 x 5, adding 5# per week or as able
B) Metcon: 3 FS 1.25 BW for males/ bw for females, 1 legless rope climb*, 10 mb crossover push ups**
15 min AMRAP
*scale for rope climbs is w/ legs, partial or 10 ring rows with excellent form
**scale is mb push up without crossing or proper push up to full depth using bar or box if needed to the ground.
Score: heaviest 3, rounds + reps
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