Strength
3 Sets
1-3 Strict Pullups
30 Sec rest
5-10 Tempo Ring Row
90 Sec rest
Metcon
7 Min AMRAP
10 Power Snatches
3 Bar Muscle Ups
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See AllOn 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...
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...
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Scaled 2 & half rounds 30kg
3 rounds Rx weight w box muscle ups
Scaled - 17.5 kg - 7 jumping pull-ups & 7 push ups 3 rounds
4 rounds 20kg