3 rds
50 single unders/25 DUs
10 Russian KB swings
10 dislocates
10 pushups
50 single unders/25 DUs
10 Russian KB swings
10 dislocates
10 pushups
Strength:
A. Barbell Shoulder Press 4 x 8-10 reps; rest :90
B. Pendlay Row 5(75%) - 3(85%) - 1+ (95%); rest :90
C. Farmers Carry 3 x 100 meters rest :90
MetCon:
A. Barbell Shoulder Press 4 x 8-10 reps; rest :90
B. Pendlay Row 5(75%) - 3(85%) - 1+ (95%); rest :90
C. Farmers Carry 3 x 100 meters rest :90
MetCon:
AMRAP 4:00:
10 x Push Press
10 AD Calories
Rest 4:00
AMRAP 4:00:
10 x KB Swings
10 x Hand-Release Push-Ups
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