monday

Warm-up

ON A 8:00 RUNNING CLOCK...2-3 ROUNDS
100m Run/150m Row
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Air Squats
8 Up Downs (:01 Pause in Perfect Plank)

Strength

Wendler Cycle Week 3
Back Squat
Use 90% of 1rm as base number to go off of
5 reps @75%
3 reps @85%
1+ reps @95%

Metcon

3 rounds for max reps:
Min 1: KB Goblet squats (24/16)
Min 2: KB Sumo deadlift high pull (24/16)
Min 3: Box jumps (20")
Min 4: 1 arm DB Push Press (50/35)
Min 5: Rest
Score is total reps

At home metcon

EVERY 2:00 FOR 5 SETS
15 DB Front Squats
Max Double Unders in remainder of time.


(Score is Reps)