A) Press: 3, 3, 3, 3 Start with 85% of your 3RM and build to a heavy 3 over the course of 4 sets
B) Metcon: 10 push ups, 30 sledgehammer strikes (ea counts as a rep), 10 dips*, 30 yd farmers carry db/kb AHAP
*rings for rx, parallel bar, boxes
AMRAP in 12 minutes
Score: heaviest press 3 and #rds + reps and individual weight used for carries (i.e. if you use 75# db’s write that not 150#)
B) Metcon: 10 push ups, 30 sledgehammer strikes (ea counts as a rep), 10 dips*, 30 yd farmers carry db/kb AHAP
*rings for rx, parallel bar, boxes
AMRAP in 12 minutes
Score: heaviest press 3 and #rds + reps and individual weight used for carries (i.e. if you use 75# db’s write that not 150#)
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