Weightlifting
Back Squat (85%x3x5)
(15min)
Push Press (83%x4x5)
(12min)
Deadlift (115% of Clean 3×3)
(8min)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
1 Muscle up
3 Front Squat 185/135
6 Strict Handstand Push-ups
1 Muscle up
3 Front Squat 185/135
6 Strict Handstand Push-ups
1MU=1 Bar MU=4 MUT=4 Ring Dips and 4 Ring rows
Scaled weight for front squat: 87% of Clean
1HSPU=1 Hand release Push-ups
Scaled weight for front squat: 87% of Clean
1HSPU=1 Hand release Push-ups
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