Monday 9/15

Fitness:
Strength:
A1. Front Squats
3 sets X 8-10 reps 
A2.Horizontal pull ups on rings 
3 sets X 8-10 reps 
A3. DBU Practice 
3 sets X 60 seconds 

Wod:
2 rounds 
500 meter row 
30 HR push ups 
20 sit ups 
Rest 3 minutes between rounds 

Performance:
Strength:
A1. Front Squat
5 reps @ 50% 
3 reps @75%
1 rep @ 85% 
1 rep @ 90-95% 
1 attempt at new 1RM

A2. DBU
In between each squat set, max set of UB dbu 

Wod:
2 rounds 
500 meter row 
30 ring dips 
20 T2B 
Rest 3 minutes between rounds