Strength
12 EMOM
- 6-8 Floor Press (80-30 kg)
- 5-7 Strict Chest to Bar Pull Up (S1; Strict Pull Up – S2; Banded Pull Up or Jumping Pull Up Negatives)
- 30-45 sec Plank Hold (on elbows)
METCON
10 Rounds : 20 sec on / 40 sec off
Max Thruster
(Rx : 40/25kg) (Rx+ : 50/35 kg)
(S1; 30/20 kg – S2; 20/15 kg)
Goal: 100 Reps
**Please write your scores on the chalkboard!**
Accessory
“biceps&triceps”
3 Sets
12 Standing Barbell Biceps Curl (rpe 8/10)
12 Banded Triceps Extension (rpe 8/10)