Metcon First. Strength Second.

Competition Class

Strength

Skills&Drills

LOWER STRENGTH
20RM Back Squat (heavier than last week)

UPPER STRENGTH

5 sets
5 1/2 Kneeling KB Press HAP
5 L-sit Chin Ups

5min EMOM
12sec ME Push Ups
48sec Floor Press (use PVC - seriously)

CONDITIONING

E4M20M
Sprint 400m

MetCon

5 Rounds

90sec on, 90sec off
Max UB T2B
AMRAP Wall Balls 20/14
Score = Total T2B & Total Wall Balls

10min EMOM
odds: 3 Strict Press (from floor)
evens: 3 KB RDL (3L + 3R)