15 July 2021

RX

Strength/Skill

Strict Press:
1×5 @ 55 %
1×5 @ 65 %
1×5 @ 75 %

Skill:
Toes to Bar:
3×10 Jefferson curls
3×10 Kip swings + 10 V-Ups
3×10 Kip swings with a knee tuck as high as possible
3×10 Kipping straight leg, leg raise.
3×5-10 Toes to bar

Workout

3 Rounds for time:
Row 500m
21 KB swings @ 24/16kg
12 Toes to bar

 

METCON

Workout

In a 5 min Window
500m Row
20 DB Suitcase Walking Lunges
10 DB Deadlifts
In remainder of time
Max DB Russian Twists
Rest 1 min
X 4