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Monday!

Strength: (15:00) DL
Work off of 90% + #10 of 1RM DL!

Warm up to 70%, then…

70%x3 reps
80%x3 reps
90%x3+ reps

Strength Mod: Work off of 90% of your 90% or work up to a 3 rep AHAP!

CF Light: 15:00 AMRAP!
15 DL #115/85
250 M Row (5/6)
50 Bicycle Kicks

Met Con: 12:00 AMRAP!

Goal = 3-4R+!

E:
12 Alt. OH Lunges #115/75

8 Ring Dips

200 M Run

RX:
12 Alt. OH Lunges #95/65

6 Ring Dips

200 M Run

M/S:
12 Alt. OH Lunges #85/55
(12 BN BB Lunges
or 12 OHL #45/35 BP

5 Ring Dips (8 Seated Ring Dips or 12 Box Dips “18)

200 M Run