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