Fitness
Strength:
A1. Front Squats 5 reps x 4 sets
A2. Seated DB shoulder press
8 reps x 4 sets
Wod:
9 minute amrap
3 Front squats 75/55
3 knee to elbows
6
6
9
9
...
...
Performance
Strength:
A. build to max thruster from rack in 10 minutes
B. max hr push ups in 2 minutes
Wod:
9 minute amrap
3 Thrusters 95/65
3 Toe to bars
6
6
9
9...
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