8/31

Unrated – U60

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Warm-up

3 minutes any machine *increase intensity each minute. Slow/moderate/fast

Then:

3 rds

3 inch worms

6 plank to toe touch

9 plate to overheads

12 plate around the worlds (6/6)

Strength

Bench Press (5-3-1-5-3-1)

Percentages:

75-85-90-80-85-95+

Metcon

Metcon (2 Rounds for time)

2 sets:

10 muscle ups

50’ handstand walk

15 deadlifts (225/155)

50’ handstand walk

10 deadlifts (315/225)

50’ handstand walk

10 muscle ups

—-rest 5:00 between sets—-
RX+: as written

RX: (225/155) for both sets of DL – C2B – HSW

Fitness: 185/125 for both sets of DL – bear crawl – pull ups/RR