Thursday, October 13

ME - T2B - 2Min (AMRAP - Reps)

Perform 2Min ME of the movement

ME - HSPU - 2Min (AMRAP - Reps)

Perform 2Min. ME of the movement.

Rx+ Deficite, 45# Plate w abmat.Kipping Allowed

ME - Pullups - 2Min (AMRAP - Reps)

2 Minute Max Effort of the movement

Rx+ C2B

Bench Press (3 x 3)

In 12 min. TC Start working @ 5 reps 55% 5 reps 60% 5 reps 65-70% 3 reps 75% 3 reps 80% 3+ (AMRAP) x 85-90% 1 RM Bench Press. *SUPERSET w/ DB Curls

Metcon (AMRAP - Reps)

3 Rounds of: 3 mins AMRAP/ 1:00 min REST 5 Box Jumps(24''/20'') 5 KBS(50/30) 5 Pull-ups

Rx+ Box Jump Overs, (70/50), C2B Pull-ups Scale Pull-ups w/ Resistance band pull-ups or Ring rows