Category: Uncategorized

METCON 18min AMRAP: 20 Alternating Pistols 10 Pull-Ups 50ft Handstand Walk Handstand Walk alternatives: For every 50ft of Handstand Walk: 20 nose to wall shoulder

STRENGTH: Front Squat: • 1×6 @ 50% • 1×6 @ 55% • 1×6 @ 60% • 2×6 @ 70% METCON 20min EMOM Min 1: 200m

STRENGTH: Bench Press: • 1×10 @ 65% • 1×8 @ 70% • 1×6 @ 80% Optional Training: • 3×10 pause ghd back extensions(3 sec hold

STRENGTH: Push Press: • 1×6 @ 50% • 1×6 @ 55% • 1×6 @ 60% • 2×6 @ 65% METCON For Time: 21-15-9 Cal Bike

STRENGTH: Back Squat • 1×18 @55% • 1×16 @65% • 1×10 @70% METCON Open 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups

METCON For time: 50/40 Cal Ski 75/60 Cal Row 100/80 Cal Bike 150 Double-Unders *Every 5 minutes, including 0:00, perform 5 Burpees. Accessory Work Three

STRENGTH: Front Squat Establish a 1RM front squat METCON 18min EMOM Min 1: 8 Burpee Box Jump Overs 24/20 Min 2: 10 Hang Cleans 115/75

STRENGTH: • 400m farmer walks with KB Green/Yellow x2 • 1 min KB front rack holds(heavy as possible) x5 Bench Press: • 1×18 @ 55%

STRENGTH: Push Press: Establish a 1RM Push Press METCON Every 10min for 20min 100ft Walking DB Lunge 50/35 50 Double-Unders 25 Wall Ball Shots 20/14

STRENGTH: Find new 1rm Clean METCON Open 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and