Tuesday 28, August 2018

Warm up
Coach lead

Ready
10 mins to work on
HSPU and or Ring work

Strength
Deadlift
7-5-3-3-3 @ 75/80/85%

Metcon
12 min AMRAP
9 HSPU
6 ring dips modified double
3 muscle ups ring or bar - modified 6 C2B pull ups (no dips)
No bands on bar
Jumping MUST be from coaches discretion on height :-)

Extra credit
100 thrusters 20/15kg
Love Derek