Skill:
EMOM x 16
Min 1: 6 one arm DB Bench Press (right)
Min 2: 10 Ring Rows
Min 3: 6 one arm DB Bench Press (left)
EMOM x 16
Min 1: 6 one arm DB Bench Press (right)
Min 2: 10 Ring Rows
Min 3: 6 one arm DB Bench Press (left)
A) Strength:
Back Squat; 2 sets of 8 @ 65%, then 3 sets of 3 @ 75% (add 2.5-5# from last week)
B) Metcon:
10min AMRAP - partner 1:1 teams of 2 alternate full rounds:
Back Squat; 2 sets of 8 @ 65%, then 3 sets of 3 @ 75% (add 2.5-5# from last week)
B) Metcon:
10min AMRAP - partner 1:1 teams of 2 alternate full rounds:
A) Gymnastics; strict pull ups
E90sec x 7 rds; 3 to 5 strict pull ups.
Scale to rogue bars or supine ring rows
B) Metcon:
AMRAP 5
E90sec x 7 rds; 3 to 5 strict pull ups.
Scale to rogue bars or supine ring rows
B) Metcon:
AMRAP 5
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