Monday
Front Squat
0:00-2:00 5@52%
2:00-4:00 4@62%
4:00-6:00 3@72%
6:00-8:00 2@82%
8:00-10:00 2@87%
10:00–12:00 1@92%
12:00-14:00 Heavy Walkout@110% (10 seconds)
14:00-20:00 Heavy Single by Feel. If the grease is hot, cook!
MetCon
For Time
Rx
40 pistols
30 pullups
20 DB Thrusters 50/35
10 DB Facing Burpees
Scaled
40 high box step ups with controlled eccentric
30 ring Rows / jumping pullups
20 DB Thrusters 35/20
10 DB Facing Burpees
10 minute CAP