Your workout for Friday is:

AMRAP10
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

 - Rest 5min -

AMRAP10
"Cindy"
Complete as many rounds in 10 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
 

Your workout for Saturday is:

A) STRENGTH

5 sets of:

3 Front Squats @ 70% of your 1 RM

directly into

7 Back Squats @ same weight

- rest 2 - 3 min in between sets

B) Assault Bike Challenge