Weightlifting
4Horsemen Wave2 Week3
3Press Supersets with A,B,C,D,E
(30min)
3Press Supersets with A,B,C,D,E
(30min)
A: Single arm Landmine Row (3×10 @95/65 (L/R each))
B: Shoulder Press ((3+,4+,5+)@(90%,85%,80%))
C: Cal Strength Extension (3×10@45/35)
D: Burpee (3×15)
E: 90 Second Rest (3x90sec)
Metcon
Metcon (Time)
For time,
12-9-6 reps of
Hang squat cleans 165/115
Burpee Bar Muscle ups
12-9-6 reps of
Hang squat cleans 165/115
Burpee Bar Muscle ups
(18min)
GYM1010 
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