Motivating Monday!
Strength:
(15:00) Deadlifts!
Take 90% of your 1RM DL (optional: Plus #20, #10 or not at all) and use that number as your base weight to calculate the following:
75%x5
85%x3
95%x1 (AMRAP) as many reps as possible. Form is key! Your last rep should look like your first. Stop just before failure!
Strength MOD:
3 rep heavy Deadlift!
Strength Alternative:
12:00 AMRAP!
10 Deadlifts
15 RKBS #44/25
15 BFSU
100 M Run
Met Con: 12:00 Clock!
Ascending Ladder:5-6-7-8-9-10-11-12…
and so on of (C2B Pull-Ups for E and Pull-Ups for RX!
E: 10:00 AMRAP
(Reps)! 12 OHS #95/65 +
C2B Pull Ups
RX: 12:00 AMRAP
(Reps)! 10 OHS #85/55 +
Pull Ups
M/S: 12:00 AMRAP!
(Rounds)!
10 OHS #75/45 (12 Back Squats #85/55)
Opt. 1: 6 Jumping Pull-Ups
Opt. 2: 10 Kip ONLY’s
Opt 3: 12 SDHP #53/35 KB