STRENGTH
1a) DB Bench Press, neutral grip: 4 x 8-10. Rest 30s.
1b) Weighted Wide Grip Pull-up: 4 x 2. Rest 30s.
METCON
AMRAP 7:
Row 250 Meters
10 C2B
10 KBS (53, 35)
Rest 60s
AMRAP 7:
Row 250 Meters
10 Hand Release Push-ups
10 Wall balls (20, 14)
Rx+:(Bar Muscle Ups) (10 HSPU in place of HR Push-ups) (70/53)(30, 20)
L2: (Pull-ups) (35, 25) (Box Push-ups) (14, 10)
L1: (10 Ring Rows per round) (35, 25 Russian Swing) (Box Push-ups) (10, 8)