monday

Strength

Bench Press 10 x 3
​3 Bench Press x 10 sets @67.5% of Heavy Single (Week 1)

Metcon

Freedom (RX'd)
5 rounds
12 Kettlebell Swings (53/35)
12 Kettlebell Goblet Squats (53/35)
60 Double Unders

Independence
5 rounds
12 Kettlebell Swings (35/25)
12 Kettlebell Goblet Squats (35/25)
40 Double Unders

Liberty
5 rounds
10 Russian Kettlebell Swings (light)
10 Kettlebell Goblet Squats (light)
50 Single Unders

Target time: 8-10 minutes
​​​​​​​Time cap: 12 minutes