Warm up:
Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups
Skill:
We are maxing this week, so no skill
Strength:
3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max
Strict Press
Metcon:
27 thrusters 52.5/35kg
27 calorie row
21 thrusters 60/42.5kg
21 calorie row
15 thrusters 70/47.5kg
15 calorie row
9 thrusters 75/52.5kg
9 calorie row
(just writing this - I almost threw up in my own mouth)
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