Strength :
1a) JM Barbell Presses: 4 x 10. Rest 45s.
1b) 1-Arm KB Row w. a pause (2 count): 4 x 10 ea. Rest 45s.
*Use one weight for all sets.
Metcon :
For time (Minus 2 minutes of total rest):
100 Double Unders
50 Push-ups
50 Abmat Sit-ups
Rest 60s
75 Double Unders
50 Walking Goblet Lunges (53, 35)
50 SDHP (53, 35)
Rest 60s
50 Double Unders
50 Pull-ups
50 Hollow Rocks
Rx+:(150-100-50 Double Unders) (GHD Sit-ups for Abmat Sit-ups) (C2B Pull-ups)
L3: (30 Pull-ups)
L2: (90s of Double Under Attempts each set) (35, 25) (Band Assisted Pull-ups)
L1: (Single Unders) (BW Lunges) (30, 20) (Ring Rows)
22:00 Cap