250813 Wednesday

Strength Every 2 mins x10 6 bench press 6 deadlifts At 60-70% of your recent max Metcon 20 min emom 1 min max row 1 min max shuttle runs 1 min rest

Strength Front rack lunges Build to 6 rep max alternating Drop to 40-50% and do 15 reps of the following complex 1 front squat + 1+1 lunges Metcon For time 40 cal row or 600m run 30 alt db hang power

Gymnastics 16 min EMOM Min 1: 4-10 RMU/BMU Min 2: 15-25 superman extensions Min 3: 8-12 alternating pistols Min 4: rest Metcon In teams of 3 Complete 300/200 cals on Bike or Rower