COMPLETE:
CAP60 w/ viewing today also
Early Am: EMOM X 40
Min 1: :45 on Runner
Min 2: :45 AMRAP of , 1 strict muscle up + 2 db devils press 70/50 + 3 box jumps 40/34”
Min 3: 3 weighted pull-ups + :30 ski erg
Min 4: 15-20 ghd sit-ups
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1st Session
9:30a
Weightlifting:
A. Snatch Balance : heavy single with :5 pause in hole
B. Bottoms up front SqT: heavy triple in <15 min
Conditioning:
A. 10.9.8.7.6.5.4.3.2.1 of,
DB Bench 70/50’s
Strict Pull-ups
2x The calorie on rower
B. 6 rds
5 strict deficit HSPU 5/3”
10 alt weighted pistols
15 /12 cal bike
Late Afternoon:
Updated before mid day ^