210731
Strength
Strict Press
3 Sets
5 Reps
Metcon
For Time: (cap 15 min)
60 Wall balls
40 Box jumps
20 Pullups
40 Box jumps
60 Wall balls
RX Age 17-44 (10/6KG) (10/9FT)
RX Age 14-16 and 45-60 (10/6KG) (9/8FT)
RX Age 8-13 (6/4KG) (9/8FT)
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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 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
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