12.22.2021
Deadlift (3@70%, 3@80%, max @ 90%)
Metcon (Time)
4 RFT
30 Cal (row,bike,ski)
5 Ring Muscle Ups
50 Air Squats
30 Cal (row,bike,ski)
5 Ring Muscle Ups
50 Air Squats
Warm-up
Strength
3xs Barbell Bicep Curls to failure 45/35 (rx+ 75/55) – superset with 5 push ups
2xs 45/35# plate overhead hold – max hold – superset with max hang from the rig
2xs 45/35# plate overhead hold – max hold – superset with max hang from the rig
Split Jerk (from rack 5×3 each set gets heavier)
3xs
10 Cal Row, 10 burpees