Warm-Up:
Can you tell which stone weighs 219#? |
5 Pull-ups
10 Push-ups
15 Squats
20 Sit-ups
Dynamic Warm-Up/Burg WU
Strength:
Pull-ups: 2 x 5, 1 x 5+
Box Squat: Go for a new 1RM! (Use a box that is a couple inches above parallel).
MetCon:
AMRAP 8:
5 Hang Power Cleans 95/55#
5 Lunges (each leg) 95/55#
5 CTB Pull-ups
Skill:
Ring Handstand Technique
Endurance:
Run or Row: 6 x 400m, rest 90s between. Keep your pace within 2-3s each round
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