STRENGTH
1a) Strict Pull-up + Negative (3s): 4 x 5. Rest 45s.
– 3 ONE-THOUSAND Negative
1b) Bar Dips: 4 x 8-10. Rest 45s.
Options for both Pull-ups/Dips:
– Partner Assisted
– Add weight to bar dips if needed.
2) Metcon Warm-up:
2-3 Sets of:
5 OHS
5 KBS
5 Lateral Burpees
Rest 60s.
METCON
For time:
30-20-10
Overhead Squats (95, 65)
Lateral Burpees over the bar
KBS (53, 35)
Calories on the Rower
L3: (75, 55)
L2: (65, 35) (35, 25)
L1: (35, 25 Goblet Squat) (35, 25 Russian KBS)
22:00 Cap