Monday!
Strength: (15:00) DL!
Take 90% of your 1RM DL plus #10 and use that number as your base weight to calculate the following percentages (listed below).
Progressively load to 70% (2-3 sets of 3-5 reps) and perform the following…
70%x3
80%x3
90%x3+ (AMRAP) as many reps as possible until just BEFORE failure. Perform these reps with close to perfect form!
Strength MOD:
3 Rep Heavy DL!
Strength Alternative:
12:00 AMRAP!
12 DL #115/85
12 Ring Rows
30 Mountain Climbers
30 Bicycle Kicks
Met Con: 12:00 Clock!
E: 4RFT!
12 OH Swings #70/53
6 Muscle Ups (Bar or Ring)
48 Double Under’s
RX: AMRAP!
12 OH Swings #53/35
men: 10 C2B Pull Ups
Women: 15 Pull Ups
36 Double Under’s
M/S: AMRAP!
10 Pull Ups (8 Jumping Pull Ups, 10 Banded Pull Ups
or 8 C2G Walk Outs)
12 OH Swings #44/25
24 Double Under’s (75 Singles)