20180723

Performance

A] Front Squats
 70% 1 x 4
75% 2 x 3
78% for 2 x 2
80% 1 x 1
rest 90-120 seconds

B] 3 Rounds for time:
15 DB/KB Squats 50/35#
20 V-ups (GHD sit-ups*)
25 KB Swings 55/35# (70/55#)

Fitness

A] 3 sets:
6-8 Half Kneeling single arm press (Non-dominant arm)
rest 10-15 seconds
8-10 Single arm OH walking Lunge (Non-dominant arm) 
rest 30 seconds
6-8 Half Kneeling single arm press (Dominant arm)
rest 10-15 seconds
8-10 Single arm OH walking Lunge (Dominant arm)
rest 30 seconds

B] 3 Rounds @ steady pace:
15 Goblet Squats
20 V-ups
25 KB Swings