Weightlifting

Shoulder Press (65%x5x5)

(15min)

at 65% of 1TM+5lbs

Warm ups: 40%x5, 50%x5

Metcon

Metcon (Time)

As teams of 2,

For time,

100 Pull ups

100 Wall Ball shots 10ft/9ft 20/14#

100 Push ups

100 KB Swings 1.5/1pood

100 Air Squats

300 Sit ups

*Must finish each exercise at a time in the order on the board.

*Only one person can work at a time, except sit-ups. Both partners can do sit ups at the same time

(30min cap)