260525 Monday
Strength
15 min EMOM
Min 1: 5 strict press at 50-60% at recent 1RM
Min 2: 3 deadlift at 75-85% at recent 1RM
Min 3: Rest
Metcon
For Time (12 min Cap)
50-40-30-20-10
DUs
Wallballs
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See AllIn teams of two 2 rounds 10 strict pullups 75 DUs 10+10 pistols 10m HSW (RX+ add pirouette) 2 min rest 2 rounds 30/25 cals 10 strict HSPUs 2 min rest 2 rounds 400m synchro run 25 thrusters 40/30 15 BM
Weightlifting Hang squat clean build to 3RM DNG 5 sets at 80-90% 1 hang squat clean + 1 front squat Metcon 12 min AMRAP 18/12 Cals or 400m run 12 wallballs 6 toes to bar 3 burpee box jump overs
In teams of 2 For time 1KM synchro run 60 sandbag cleans 40 RMU 60 sandbag lunges 30 BMU 60 sandbag squats 20 rope climbs 1KM synchro run
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Strict press : 30🌚
Deadlift : 50🌚
Metcon: 10min😁