09282019

Cycle 3, Retest Week, Day 5

Warm-up:
2 Steady Rounds
20 S-Arm Russian KBS Swings (53/35#)
20 Hollow Rocks
20 sec Chin Over Bar Hold
200m Run

Strength:
Deadlift (@ 1 RM) for time (5′ Cap)
8 reps @ 40%
7 reps @ 50%
6 reps @ 60%
5 reps @ 70%
4 reps @ 80%

Met-Con:
Fit
For Time
300′ Farmers Carry (choose weight)
30 Cal Row
300′ Farmers Carry (choose weight)
30 Burpees
300′ Farmers Carry (choose weight)

Rx
For Time
300′ Farmers Carry (50/35s)
30 Cal Row
300′ Farmers Carry (50/35s)
30 Burpees to 6″ Target
300′ Farmers Carry (50/35s)

Extra:
3′ AMRAP x 3
8 Ring Dips
12 Shoulder to Overhead (135/95#)
Max Rope Climbs in Remaining Time
– 2′ Rest Between AMRAPs –