test week 6/24

Unrated – Level 3

View Public Whiteboard

Warm-up

2 Rounds

1:00 bike

50′ banded side step

50′ banded march

10 banded air squats

10 barbell deadlifts *increase weight each round

Weightlifting

Power Clean (12 min to est 1 RM)

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Strength

Back Squat (12 min to est 1 RM)

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Metcon

Metcon (Time)

For Time: 20 min cap

50 Wall balls (2014)

40 DB Hang Clean and Jerk (50/35)

30 Cal Bike

20 Deadlifts (225/155)

10 Ring Muscle Ups
you can scale wall balls to air squats

ring muscle ups can be scaled to pull ups and ring dips