260302 Monday
Strength
Front squats
Build to 2 RM
Every 90 sec for 5 sets, 1 rep at 90%
Metcon
12 min EMOM
Min 1: max 2DB hang clusters
Min 2: max DUs
Min 3: max 1DB devil press
Min 4: rest
22.5/15 kg
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See AllIn teams of two 30/20 cals 30 deadlifts 80/55 30/20 cals 1 min rest 3 rounds 20 1DB box step overs 22.5/15 10 BMU 1 min rest 30/20 cals 20 power cleans 80/55 30/20 cals 1 min rest 3 rounds 10 2DB box
Strength build to 1RM thruster Metcon 3 rounds for time 9 clusters 60/40 18 toes to bar 10 min cap
Gymnastics 1 set max unbroken ring dips / box dips / pushups 4 sets at 50% 1 set max unbroken strict pullups / ring rows 4 sets at 50% Metcon For time 40 cals or 500m run 40 wallballs 40 pullups 40 bo
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