Gym Workout

A.

Back Squat 

4×8 @Tempo 11X1

*Start at 60%

B.

3 Rounds- CAP 17: 

30/24 Cal Bike

24 KB Swings

16 Pull Ups

Scaled: 21/16 Cals, 35/25lbs
Rx: 53/35lbs
Comp: 70/53lbs, C2B

At Home Workout

3 Rounds: 

1:00 Max Hang DB/KB Snatch

1:00 Max Broad Jumps

1:00 Max V-Ups

1:00 Rest