Strength: Front Squat

5 sets x 5 reps

for load.

 

MetCon: AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35) *single arm*
15 Dumbbell Goblet Squats (50/35)

 

ENDURANCE WOD

For Time:
50/35 Calories on Bike
100 Double-Unders, 50 Reverse Lunges, 25 Pushups
80 Double-Unders, 40 Reverse Lunges, 20 Pushups
60 Double-Unders, 30 Reverse Lunges, 15 Pushups
40 Double-Unders, 20 Reverse Lunges, 10 Pushups
20 Double-Unders, 10 Reverse Lunges, 5 Pushups
50/35 Calories on Bike

** x 2 singles**