200717

Friday
Warm up
3 Rounds
90sec on a machine
10 Inchworms
20 Hip bridges
10 Deadlifts
*Increase deadlift weight a little each round, never go heavy.

Skill/Strength
No skill prepare for metcon

Metcon
For time, team of two
4 rounds each, 8 total
You go I go
7/5 Cal Assault bike*
5 Dumbbell thrusters 2×15/10kg
5 Burpee box jump overs (no touching the box)
5 Dumbbell thrusters 2×15/10kg
7/8 Cal Assault bike*
Then into
Share any how
90 Wallballs 9/6kg
70 Cal row
50 Deadlift 75/50kg
30 Clean & jerk 50/35
10 Rope climbs
*OR rower

L1: 2×22,5/15kg, Deads 100/70kg, C&J 75/50kg, no jumping rope climbs
L2:
L3: 2×10/7kg, deads 60/43kg, C&J 40/30kg, jump and hold rope for 3-5 sec
L4: airsquats, regular burpee box overs, 6/4kg wallballs, Deads 40/30kg, C&J 30/20kg, 20 Hanging knee raises