Warm up
Metcon
For time:
21 Front Squats (135/95#)
21 Kettlebell Swings (70/53#)
400 m run
15 Front Squats (135/95#)
15 Kettlebell Swings (70/53#)
400 m run
9 Front Squats (135/95#)
9 Kettlebell Swings (70/53#)
400 m run
Cash out/finisher
A)
Chin ups 4 x 12
Ring dips 4 x 12
B)
Sitting alternating dumbbell bicep curls 2 x 10
Dumbbell Skull crushers 2 x 10