261026 Monday
Strength
Front squats
3 sets 3 reps at 80-85%
Metcon
2 rounds
2 min AMRAP
15 burpees
max toes to bar in the remaining time
2 min rest
2 min AMRAP
20/15 cal row
max ring dips or HRPUs in the remaining time
2 min rest
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See AllIn teams of 2 3 rounds 200m synchro run 8 wall walks 200m synchro run 8 devil press 22.5/15 2 min rest For time 5 clean and jerk 80/55 10 RMUs 5 clean and jerk 10 BMUs 5 clean and jerk 2 min rest 3 ro
Gymnastics 12 min EMOM Min 1: 5-10m HSW or 2-4 wall walks Min 2: 20-30 sec chin over the bar hold Min 3: 3-5 Vups + 3-5 Tucks ups + 3-5 hollow rocks Metcon 4 rounds for time 3/2 rope climbs 20 alt DB
Weightlifting 1 Power Snatch + 1 Squat snatch build to heavy 10 min EMOM 1+1 at 80-90% Metcon 5 rounds for time 20 KB swings 24/16 15 box jump overs 10 bench press 60/40
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