HEAVY DAY

RX
Front squat
3 3 3 3 3 3
2-3 min rest

Scaled
Front squat
5 x 15 reps
90-120 sec rest

METCON

RX
For time:
1 mile run

Target: 8 min
Time cap: 10 min

Scaled
For time:
1200m Run

GYMNASTICS

Skill: Toes to bar

RX
3 Rounds for time:
500/400m Row
400m Run
30 Air squats
20 Abmat situps
10 Toes to bar

Time cap: 25 min
Target: 20 min

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