08122019

Cycle 3, Test Week, Day 1

Warm-up
On a 7 Minute Clock
2 Rounds
20 Alt. Jumping Lunges
12 Wallballs
Run 200m
After the 2 rounds, with the remaining time,
Max Duration Ring Support Hold

Strength
Back Squat
Find 5RM

Met-Con
For Time
30 Hang Power Cleans (155/105#)
50 Wallballs (20/14#)
800m Run
50 Wallballs
30 Hang Power Cleans

Extra
3′ AMRAP x 5
14/8 Calories on AAB
Max Muscle Ups in remaining time
– 2′ Rest –