4/19/19

Weightlifting
Front Squat (3×8 @70%+)
Metcon
For Rounds and Reps:
Every 3:00 Until Failure
Open
10 Ring Dips
10/7 Cal Echo/Row
10 Front Squats 165/125lbs
Add 20/10lbs each round

Performance:
135/95

Fitness
Stationary dips
115/75

*Choose a starting weight where you know you can survive for at least 3 rounds or more

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