STRENGTH 10-1 strict Hspu strict C2b Pullups *must Be Ub” METCON For Time 100 Doubles 50 Kb Stepups 50 Kb Swings 50 Goblet Walking Lunges 100 Doubles


STRENGTH Front Foot Elevated Split Squat Db In Hands x 10/leg x 3 Sets *after Each Set = 5 Sets Of Crossover Attempts rest 3 Min 1 Set me Back Squats (185/125) *once You Break For :3 At Top Your Set Is Over METCON 6 Sets 200m Run 15 Burpees 10 Cal Ab rest 1 Min...


STRRNGTH Muscleup Ladder 1-2-3-4-5-4-3-2-1 *must Be Ub *scale To Bar Mu or Strict C2b Pullups Or Strict Pullups METCON 5 Sets 15 C2b Pullups 12 Deadlifts (155/105) 9 Hang Power Cleans 30/25 Cal Row rest 3...


STRENGTH STRENGTH a1. Trap 3 Raise X 12 a2. Db Shrugs X 12 a3. Bench Facing Rear Delt Sweeps X 12 a4.hs Hold X :30 x 4 Sets METCON Amrap 16 3 Wall Walks 6 Ring Dips 9/7 Cal Ab 40 Doubles


STRENGTH a. Snatch Grip Strict Press + Snatch Grip Push Press + Snatch Grip Push Jerk + 3 Ohs build Until Snatch Grip Strict Press Fails Over 4 Sets build Until Snatch Grip Push Press Fails Over 3 Sets build Until Snatch Grip Push Jerk Fails Over 2 Sets b. Hang Squat...