Sue with focus and great positioning on the Front Squat.

MetCon:

Pull Up Progression
+
Rowing Form & Technique
+
*3 Rounds for Time:
Row 250 M
21 Burpees
Run 250 M

*Compare to 061512

Strength & Power:

Pull Up Progression
+
Bench Press
3-3-3-3-3 (90% of 1RM) (Rest 3 Min. between)
+
Partner Row:
Team Member 1 will Row 100 M while Member 2 rests.  Then switch and Member 2 will Row 100 M while Member 1 rests.  Each team Member will Row 1000 M (or 10x) for a Total of 2000 M as a Team.

Elite Training Camp:

Lunge
Ball Slam
PVC Overhead Squat

 Squats, Deadlifts & Rock ‘n Roll