Friday 180622

Warm-Up:
5:00 light sled pull
Then
25 Hip Extensions
25 Burpees
25/18 Calorie Bike Sprint

Strength:
A. Front Squat 3x3 AHAP

MetCon:
3 Rounds:
AMRAP 3:00:
8 Burpee Over the Box 24/20
16 Dumbbell Snatch 50/35
AMRAP Calorie Ski in time Remaining
Rest 2:00 between rounds

Accessory (Choose Based on Weakness):
EMOM 12:00:
Even: 10 GHD/Zombie Sit Ups
Odd: 10 Sandbag Squats 150/100

or

AMRAP 9:00:
30 Double Unders
3 Muscle Ups
Rest :30s

Modification:
AMRAP 9 Minutes
30 Double Unders
5 Ring Dips
Rest :30s