STRENGTH

RX
1A. DB Bench press
3 x 10 reps
1B. Body rows
3 x 5 reps heavy 51X1
90 sec rest

Scaled
1A. Bench press (use bar to scale down)
3 x 15 reps
1B. Body rows
3 x 15 reps 51X1
60 sec rest

METCON

RX
For time:
75 Double unders
50 Alt. DB Snatches 22,5/15kg
50 Double unders
25 Toes to bar
50 Double unders
50 Alt. DB Snatches 22,5/15kg
75 Double unders

Time cap: 12 min
Target: 10 min

Scaled
For time:
75 Single unders
50 Alt. DB Snatches
50 Single unders
25 Tuck ups
50 Single unders
50 Alt. DB Snatches
75 Single unders

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