barbbraden

Strength
Front squat 6×3 (same weight)
Results: 175 lbs. ~85% RM

Dips (ring)
3 x max reps
Results: 23-15-11

Fitness
Noon
RFT 8
1min plank
15 hand release PU
20 abmat sit ups
25 jump squats
Results: 16:52
PM
5 rounds
10 kettlebell swings (53#)
Max DU
-rd equals 1 minute
30 second rest between
Results: 283 reps.