Strength: Front Squat
5 sets of 3 @ 80-85% of 3RM (if no 3rm, find a 3rm)
Metcon: 2 RFT
200 M run
100 single unders*
25 Russian swings 70/53
100 single unders
25 Hollow Rocks
100 single unders
25 Archer Rocks** https://www.youtube.com/watch?v=MK25R4y1ehg
18 min cap
*NO you cannot do double unders instead
**scale to supermans or back extensions if the person is very segmented
Score: 3RM and time
5 sets of 3 @ 80-85% of 3RM (if no 3rm, find a 3rm)
Metcon: 2 RFT
200 M run
100 single unders*
25 Russian swings 70/53
100 single unders
25 Hollow Rocks
100 single unders
25 Archer Rocks** https://www.youtube.com/watch?v=MK25R4y1ehg
18 min cap
*NO you cannot do double unders instead
**scale to supermans or back extensions if the person is very segmented
Score: 3RM and time