Strength:
Deadlift
Bench Press
3×3 @ 80-85% (Heavier than last week)
Metcon:
AMRAP 12
25 Double unders
15 Abmat
10 KB Swings
L3- 20/14#, 1.5/1pd
L2- DU attempts, 16/10, 1pd/12kg
L1- 40 singles, 12/6, 12kg/6kg
or…
Endurance:
Group Warm Up
Metcon
800m run
15 tire flips
800 m run
30 air squats
800m run
45 double unders or 90 attempts
800m run
60 Abmats
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