Strength: (Front Squat)
Alt. E1:30MOM for 12 minutes:
4 Front Squat @ 75%
5 Front Rack DB Reverse Lunges
LeanFit: Alt. E1:30MOM for 12 minutes:
20 Goblet Squats
20 Reverse DB Lunges
WOD: "Bills"
AMRAP 4:
21 Thrusters (95/65)
21 Pullups
AMRAP 4:
15 Thrusters (95/65)
15 Chest to Bar Pullups
AMRAP 4:
9 Thrusters (95/65)
9 Bar Muscle Ups
**2 minute rest b/w AMRAPs
FW: Reduce weight as needed; Sub Jumping Pullup/Pullup/C2B or Sub Jumping Pullups making them progressively harder
LeanFit: Sub DB Thrusters and Row/Assault Bike/Ski
