HEAVY DAY
RX
Sumo deadlift
1 1 1 1 1 1
3 min rest
Scaled
Sumo deadlifts
5 x 10-15 reps
90-120 sec rest
Sprint
RX
For time:
100 Med ball cleans 9/6kg
Target: <5 min
Time cap: 8 min
Scaled
For time:
50 or 75 Med ball cleans
GYMNASTICS
Skill: Bar muscle up
METCON
RX
5 rounds for time:
1 Bar muscle up
10 Ring dips
15 V-ups
Scaled
5 Rounds for time:
5 C2B/pull ups
10 Dips
15 Tuck ups