180906

Warm-up

20 cal row or airdyne
3 rounds
5 barbell front squats
5 barbell strict press
5 situps

Front Squat (55 x 5 , 62.5 x 5 , 67.5 x 3 x 10 ; 3 min rests )

Strict Press (55 x 5 , 62.5 x 5 , 67.5 x 3 x 10 ; 3 min rests )

Metcon (Time)

1000 meter row
50 barbell thrusters
30 toes to bar
20 bar facing burpees