Strength :
1) Floor Press: 9 x 3 @65-70% of Tuesday, every 60s.
– change grip every 3 sets ie. close, medium, wide.
2) Inverted Rows, Supinated Grip: 4 x 8-10. Rest 60s.
Metcon :
”Quick & Dirty”
For time:
21-18-15-12-9-6-3
SDHP (75, 55)
Push Press (75, 55)
8:00 Cap
L3: (65, 45)
L2: (55, 35)
L1: (45, 25)