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