Strength/Skill
Every minute, on the minute, for 6 minutes (3 sets) complete:
Interval 1 – Air Chair Swing x 10 reps
Interval 2 – Banded Bar MU Stomps x 20 reps
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then…
3-RM Front Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – Test 3-RM
(if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM)
* Set 8 (optional) – Exceed Set 7 weight
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Rest as needed, but at least 3 minutes between sets of singles.
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Metcon
Every 3 minutes, for 15 minutes, complete:
50 Double-Unders
20 Burpees
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Accessory Work
tabata sit ups