Front Squats + Run

3 Rounds for time and max reps:

Max Rep Front Squat (95/65)

300M Run

Track total front squat reps and total time.

7-7-7

7 rounds for time of:

7 Push Jerk (135/95)

7 Chest-to-bar Pull ups

7 Burpees

 Clean up after 7-7-7  

Metabolic Circuit + 400M Runs

4 Rounds

Rotate through 30 sec work / 10 sec rest of:

Prowler (100/50)

Jumping Jacks

Lateral Box Jumps

Battle Ropes

High Knees

Slalom Jumps

THEN

400M Run X 2

Push, Lunge, Jump

AMRAP 20

10 push press (65/45)

16 lunges (8 each leg)

25 Double unders (or 50 regular jump ropes)

Sit-up + Burpee + Pull-up Ladder

For time:

50 Sit ups

25 Burpees

25 Pull ups

50 Sit ups

25 Pull ups

25 Burpees

50 Sit ups

Monday Morning AMRAP

AMRAP 15

40 Mountain Climbers (20 each side)

12 Decline Pushups (feet elevated)

12 Box Jumps (20 inches)

Fran Friday!

For time:

21-15-9

Thruster (95/65)

Pull ups