Monday
Front Squat
0:00-3:00 10@50%
3:00-6:00 8@60%
6:00-8:00 6@70%
8:00-10:00 4@80%
10:00-12:00 2@85%
12:00-14:00 Heavy Single
14:00-16:00 Heavy walkout
MetCon
Teams of 3
Relay Style
21-15-9
DB Thrusters 50/35 lbs
Row Calories
Athlete A does 21 thrusters + 21 row. Athlete B does 21 thrusters + 21 row. C does 21+21. A does 15+15. Etc until each have done 21-15-9