STRENGTH

RX
Strict press
3 x 12 reps
90-120 sec rest

Scaled
DB Strict press
3 x 12 reps
90-120 sec rest

METCON

RX
For time:
21-15-9
Pullups
Pushups
Shoulder to overhead 45/30kg

SCALED
For time:
21-15-9
Body row
Pushups
Shoulder to overhead 45/30kg

RX+
For time:
21-15-9
C2B Pullups
Pushups
Shoulder to overhead 60/40kg

Target: 7 min
Time cap: 12 min

GYMNASTICS

Skill: Rope climbs

5 rounds for time:
3 Rope climbs
300m Row
Time cap: 12 min

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