Warm-Up: 0-8
500m row
20 Wallballs
50' HS Walk
20 HSPU
Strength: 15-25
Thruster + Push Press
EMOM 10
1 Thruster + 5 PP, 1+4, 1+3, 1+2, 1+1 (x6)
Increase weight every couple sets
MetCon: 34-46
For Time
12-1
Thruster 95/65
Box Jump Over 24/20""
12 Min Cap
Extra: 53-60
4 rounds
10 DBL DB Box Step Overs 50/35s 24/20""
1 Max Set of Bar Muscle Ups
:30 Rest
7 Min Cap
Saturday 200321
Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...
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Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...
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Warm-Up: 0-5 800/600m Row 20 Kang Squats w/ Empty Bar Strength: 12-24 Back Squat E3MOM 12:00 Complete 10 Reps increase weight across sets Me...
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Warm-Up: 0-10 3 Rounds 500m Row 12 KB Taters 12 Strict Pull-Ups Strength: 20-30 Deadlift 10:00 to establish a 10RM MetCon: 45-70 AMRAP 25:00...
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