Fwd & Back

Strength

E5M15M

15 Front Squats
start @ 50% 1RM, build
Ring Dip Holds
*hold top of ring dip for 5s, lower to bottom of ring dip, hold fold for 5s

MetCon

4 x 2min rounds on 2min rest

FITNESS
4 x 2min rounds on 2min rest
Rd1 & 3
10 Devil's Press 35s/20s
AMRAP Machine Calories w/ remaining time

Rd2&4
18/15 Machine Calories
AMRAP Devil's Press w/ remaining time

Score = AMRAP calories & DevP reps

PERF / COMP
4 x 2min rounds on 2min rest
Rd1 & 3
10 Devil's Press 50s/35s
AMRAP Machine Calories w/ remaining time

Rd2&4
22/16 Machine Calories
AMRAP Devil's Press w/ remaining time

Score = AMRAP calories & DevP reps

Note machine in notes