Strength:

Tempo Pausing Front Squat

5 Sets of 2

7 Seconds Down. 3 Second Pause.

 

MetCon:

1-2-3-4-5-6-7-8-9-10:
Front Squats 135/95

After Each Round: 30 Double Unders

 

ENDURANCE WOD

Buy-in : 800 m run (1000 m row)

then:  4 Rounds

12 Step-Ups with Wall Ball 20/14

15 Wall Balls Shots 20/14

20 Russian Twist w/ Wall Balls 

3o DUBs (60 Singles) – Jump Rope

Cash-Out: 40 Calories on Bike