251027 Monday

Strength Back squats 6 sets 3 reps at 75-80% Metcon For time 5 rope climbs 15 sandbag to shoulders 60/45 4 rope climbs 12 sandbag to shoulders 3 rope climbs 9 sandbag to shoulders

Weightlifting Clean + Push jerk 10 reps at 50% 8 reps at 60% 6 reps at 70% 4 reps at 75% 2 reps at 80% Metcon 20 min amrap 30/22 cal or 500m run 30 swings 24/16 30/22 cal or 500m run 30/20 pushups 30/

In teams of 10 minutes Buy in: 1k synchro run AMRAP remaining time: 21 deadlifts 60/40 15 ring dips 9 lateral jumps over bar 10 minutes Buy in: 1k synchro run AMRAP remaining time: 15 butt on medball