Fitness

1A) Close Grip Floor Press: 3-3-3-1-1 (not a max)

1B) Strict Pull-Ups/Chin Over Bar Hold: Max Reps @ 21X2 Tempo 

2) Perform 3 Rounds for Max Reps:

• In 6:00 Complete the Following:
• 500m Row
• 400m Run
• Double-Unders x Max Reps (Scale = Burpees)
• 5:00 Rest

Competitors

See board in gym

Fundamentals

Evening Class- See previous day

Travelers

As Far As Possible in 12 Minutes:
1, 2, 3, 4…Pistols/Leg
2, 4, 6, 8…Air Squats
*Add one rep to the pistols and 2 reps to the air squats each round.

Athletes

See board in gym