Strength: Every 3 min x 4 sets
5 Push Press @ 7.5/10 RPE
5 Push Press @ 8/10 RPE
5 Push Press @ 8.5/10 RPE
5 Push Press @ 9/10 RPE
15-20 Push ups each set
Metcon:
Every 2 min x 8 Sets
30 Double unders or 60 singles
3 Clean and jerks starting at 60%
*Load every 2 sets
Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Banded clamshells 10 Bodyweight goodmornings 3/side WGS 30 sec...
Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 IYTS 10 Lying floor angels (FACE DOWN) 30...
METCON: AMRAP 7 Minutes 50/40 Calorie Assault Bike Max Calorie Row -rest 3:00- AMRAP 7 Minutes 50/40 Calorie Row Max Calorie Assault Bike...
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