Every 1:30x1:30 x6
Building to a heavy 6 rm SOH
Start light building each round
In between each round 5 each side single leg DL DB 50/35
This metcon is for time!
You have a 1 min rest after each round so Go hard each round.
4 Rounds 95/65-115/85#
5 MU's/8 C2B/10 pullups
8 front squat
5 S2OH
25 bar jump overs
1min rest
-2 min rest
4 rounds of
10 push-ups
8 Each leg staggered DL
6 cleans
15/12 cal row or bike
1 min rest
Close grip Bench press (triceps) 5 Sets For Total Load: 8 Close Grip Bench Press * Rest 2 Minutes Between Sets EMOM-every minute on the minute You have one minute to complete each rep or cal count. Th
Close grip Bench press (triceps) 5 Sets For Total Load: 8 Close Grip Bench Press * Rest 2 Minutes Between Sets Workout "Cold Turkey" (sub 1600m run for bigger classes) For Time [35 Minute Cap]: 4,000/
Warm up 5 Rounds 1:30 on 1:30 Off -24 Rig Banded Deadlifts 53/35 KB -calories on rower ******Score is how many calories you get! 3 Sets of Each movement….. :30 seconds on :30 sec hold 1. Air Squat / b