
Weightlifting Strength
Front Squats
Every 2 mins
3 Sets 3 Reps 3 sec pause in the bottom
all at 70-75% of 1RM
Metcon
For time: (20 min cap)
5 rope climbs
5m handstand walk (2 wall walk)
50 situps
5m handstand walk (2 wall walk)
50 wallballs
5m handstand walk (2 wall walk)
50 1DB devil press
5m handstand walk (2 wall walk)
5 rope climbs
5m handstand walk (2 wall walk)
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)

Weightlifting Strength
Front Squats
Every 2 mins
3 Sets 3 Reps 3 sec pause in the bottom
all at 70-75% of 1RM
Metcon
For time: (20 min cap)
5 rope climbs
5m handstand walk (2 wall walk)
50 situps
5m handstand walk (2 wall walk)
50 wallballs
5m handstand walk (2 wall walk)
50 1DB devil press
5m handstand walk (2 wall walk)
5 rope climbs
5m handstand walk (2 wall walk)
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
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