04/28/2021

Metcon (Time)
For Time:
4 Rounds x
3 Deadlift – 315/205
3 Muscle Ups/6 Burpee Pull Ups
– you pick Bar or Ring (rx+)
+
3 Rounds x
3 Deadlift – 315/205
9 Bar-Facing Burpee
+
2 Rounds x
3 Deadlift – 315/205
15 Toes to Bar
+
1 Round x
3 Deadlift – 315/205
21 Bar-Facing Burpee
Metcon (Weight)
Strength
Primary: Bench Press
5×5; all heavy
– record heaviest bench press

Secondary: Push Press
4 Rounds x
4-8 Push Press, heavy
15-20 GHD Sit Ups

Tertiary:
3 Rounds x
6 Ring Dips (Heavy)
12 Push Ups
18 Bench Dips

4x
10-15 Arnold Press
20 AbMat Sit Ups

Metcon
Conditioning
Primary: Assault Bike
Every 2 min x 6 (12 min )
– avg cal x 2 each 2 min segment; get there however you like

Secondary:
EMOM x 10
15 Heavy Wall Ball (sorry, not sorry)

Tertiary:
10 min x
5 Push Ups
5 Burpees
5 Burpee Box Jumps
5 Box Jumps