6/30/22
Strength/Skill: 4x
- 3 x Strict Pullup (1s pause + 4s negative)
- Max Effort Strict Pull-ups
- 6 x Ring Dips (Pause 1s in at bottom AND top. Full Support.)
- 10/20/30/40/50/60/70/80/90/100 x Unbroken Double Unders. Start wherever you get on your first set and add 10 each round.
Metcon: 5 x E6MO6M
- 30/24 x Cal Bike Erg
- 400m Run
- 15 x Hollow Rocks
6/29/22
Strength/Skill:
- 4 Sets: 3 x Front Squat + 1 x Jerk
Metcon: 5 Rounds
- 200m Run
- 15 x Bench Press (185/125)
- 200m Run
- Rest 1:1
6/27/22
Strength/Skill:
- 5×2 Clean DL + Hang Power Clean (1″)
- work up to 7.5RPE
Metcon: 8m AMRAP
- 25/50/75/100/125/150′ etc…
- DB Front Rack Lunge (2×50/35)
- 2/4/6/8/10 etc wall walks 🙂
6/27/22
Strength:
- Pause Back Squats + 1/4 Squat + Squat
- 2 x 1+2+2
- 2 x 1+1+2
- 1 x 1+1+1
Metcon: 21/15/9
- Burpee Box Jump-overs (24/20)
- OH Squats (135/95)