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| Rony doing legit 15' rope climbs |
Row 500m
Dynamic Warm-Up #2/Burg WU
Strength:
ME Press: Go for a new 3RM!
Push Jerk: 85%, 8 x 1 OTM (on the minute)
Bradford Press: 3 x 10 (each side)
--Press the bar just above head, lower to back, press back up just above head, lower in front.
MetCon:
AMRAP 8:
2 Muscle-ups
2 Ring HSPU's
Run 200m
Endurance: Tabata!
Run or Row: 20s on, 10s off, 8 rounds!
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