6.28.19
/Strength
Strict Press
3x8; 5x1
10 min EMOM
O: 4 Push Press @ 75% 1RM Strict Press
E: 30 sec Handstand Hold
Strength
Strict Press
3x8; 5x1
10 min EMOM
O: 4 Push Press @ 75% 1RM Strict Press
E: 30 sec Handstand Hold
Metcon
5 RFT
400m Sandbag Run @ 50/35
15 KB Swings @ 53/35
15 Box Jumps @ 24/20”
15 KB SDHP @ 53/35
Metcon
400m Walking Lunges (RX+ 200m Forward/200m Backwards)
At 20 minute mark
50 Burpees for time (8 min time cap)
Metcon
1k Row
30 Alternating Pistols
15 Bar Muscle-ups (SC: 15 C2B; 15 Ring Dips)
10 Power Cleans @ 165/115 (RX+ 225/155)
1k Row
Metcon
30 Thrusters @ 95/65
90 Double-unders (SC: 45 DUs; 200 singles)
20 Thrusters @ 115/80
60 Double-unders (SC: 30 DUs; 150 singles)
10 Thrusters @ 135/95
30 Double-unders (SC: 20 DUs; 75 singles)
Rest 5 minutes
In 6 minutes, find 1 RM Cluster
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