250914 Sunday

Metcon In teams of 2 3 rounds 30 pullups 100 double unders 30 pistols 3 rounds 30 cals 30 HSPUs 3 rounds 400m run 40 wallballs 20 bar muscle ups

Weightlifting 1 push jerk + 1 split jerk Build to max Metcon 3 rounds 4 min amrap 40/30 cal row or 500m run 10 clean and jerk (50/35) Max burpees over bar 2 mins rest

Strength Bench press 4 sets x 8-12 reps DB Bench Fly 4 sets x 8-12 reps Triceps Extension or Skull Crushers 4 sets x 8-12 reps Metcon 6 rounds for time Partner a 400m run While partner b does max cal