+97339533130
Updated: Mar 16, 2021
Strength
3 Sets
2 Strict Pullups + 4 Kipping Pullups + 6 Jumping into negative pullups
Metcon
4 Rounds
in a 3 Min window:
21 Swings
15 Burpees
Max Pullups
1 min rest after the round
Score is total pullups from all rounds
RX Age 17-44
(24/16KG)
RX Age 14-16 and 45-60
(24/16KG)
Age 8-13
(16/12KG)
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility