Virtual: 

Strength:

5 sets of:

1a) hollow hold 30s (or max possible accumulated in 30
1b) triset- front/side/rear shoulder raise x 10 on each
1c) Russian twists x 10

METCON:


12 minute amrap
12 jump squats
12 mountain climbers
12 kb/db single arm renegade row (12 each side, one arm planted)

 

IN Gym: 

 

Strength:  Your Next Lift 3 x 5 

Metcon:

 

For time:

20 Thrusters, 95/65 lbs

20 Sumo Deadlift High Pulls, 95/65 lbs

20 Push Jerks, 95/65 lbs

20 Overhead Squats, 95/65 lbs

20 Front Squats, 95/65 lbs

**EMOM:  4 Burpees