Tuesday, October 30th 2018

David

Strength
Emom 12 min
1 Power Clean + 1 Thruster
*Build to a heavy complex

Metcon
5 RFT
10 SDLHP
15 Push Ups
20 RKBS
250m Row

Rx+: 115/80, 70/53
Rx: 95/65, 53/35
Fit: 75/55, 35/25
Dyn: 45/35, 25/15

Cooldown
3 Rounds
6 Defecit Deadlifts (not to exceed 75% 1RM)
9 Barbell Rollout

Sweat

4 RFT
With a Partner
40 Cal. Assault Bike
40 Burpees
40 KB Clusters

Split reps as needed

Tags: