210323
Strength
3 Rounds
1-3 Strict Pullups
30 sec rest
5-10 tempo ring row
90 sec rest
Metcon
Emom to death
1-2-3-4-5... Pullups
2-4-6-8-10... Pushups
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+97339533130
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+97339533130
Strength
3 Rounds
1-3 Strict Pullups
30 sec rest
5-10 tempo ring row
90 sec rest
Metcon
Emom to death
1-2-3-4-5... Pullups
2-4-6-8-10... Pushups
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