STRENGHT

RX
Front squat
5 x 6 reps
2-3 min rest

Scaled
5 x 10-15 reps

METCON

RX
7 min AMRAP
Buy in: 500/400m Row
Then, AMRAP:
7 Thrusters 45/30kg
5 Burpees OTB

Target: 5+ Rounds

Scaled
7 min AMRAP
Buy in: 500/400m Row
Then, AMRAP:
7 Thrusters
5 Burpees OTB

GYMNASTICS

2 Rounds for time:
Buy in: 2 min plank hold
50 abmat situps
40 squats
30 pushups
20 toes to bar
Buy out 50 double unders

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