STRENGTH
1) Bench Press: 1RM. Rest 2:00
Beginner: 5 x 5, adding weight each. Rest 2:00
2) Metcon Prep:
2-3 Sets of:
1 Rope Climb (or 5 Strict Pull-ups)
Ring Muscle-up or Ring Dip Practice x 2-3 reps per set.
METCON
AMRAP 10:
2/1 Rope Climbs
6/3 Ring Muscle-ups
200 Meter Run
Rx+: (2/1 Legless Rope Climb)
L3: (1 1/2 Rope Climb) (10/8 Ring Dips)
L2: (5 Strict Pull-ups) (15/12 Push-ups)
L1: (10 Ring Rows) (10/8 Box Push-ups)
*Alt. Scaling for 200m Run = 200m Row or 30s Bike