For time:
400m Lunges
For time:
400m Lunges
Strength:
5×3 Back Squat 85% 1RM
3×8 Dead Lift 75% 1RM
Metcon: 2rds For time
800m Run 2 min rest between runs
Strength:3rds
Stay on bar
Weighted Pull Up 3 35lb m 18lb f
Strict Pull Up 5
Kipping Pull Up 7
Metcon: AMRAP 12min
5 SDHP 115lb M 85lb F
8 Ring Dips
11 Push Ups
Strength:
5×3 Front Squat 85% 1RM
5×3 Snatch Pull Heavy
Metcon: For time
100 Squats
50 Knees To Elbows
100 Box Jumps 24in m 20in f
Strength:
3×6 Clean & Jerk 65% 1RM
Metcon:4rds
Row 400m sprint 2min rest between
Make Up Day!
Skill Work!
Strength:
5×5 Bench Press 75% 1RM
Metcon: 4RDS
400m Sprint 2min recovery in between sprint
Strength:
6×3 Dead Lift 80% 1RM
3×6 R&L Weighted Step Up 65% BW
Metcon: 12min AMRAP
6 Burpee long jumps
12 Med ball slams 20lb m 14lb f
18 Double unders
100 Pull ups for time:
Strength: Work To 1RM
5×1 Power Clean
5×1 Over head Squat
Metcon: 4RDS for time
400m Over head med ball run 20lb m 14lb f
15 Med ball cleans 20lb m 14lb f
10 Burpees