Monday, July 2, 2018

Warm-up:

1 round for time

  • 20 sec. Floor L-sit
  • 20 Alt. Push Press 40/25
  • 20 Air Squats

 

Skill/Strength:

Overhead Squat 5×5 @ 70% 1RM – EMOM

 

MetCon:

reps of 12-9-6-3 for time

RX+

  • Ring Dips
  • Overhead Squat 95/63
  • Front Rack Sotts Press 95/63

RX

  • Matador Dips
  • Overhead Squat 75/53
  • Front Rack Sotts Press 75/53

Fitness/Recovery

  • Thrusters 45/33
  • Push-up
  • Body Row

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