Skill Work
Pull-ups: 5 Minutes to estabishlish a Max Unbroke Kipping Pullups
This is something you can look to try to get on the wall of records!
Weightlifting
Shoulder Press (E2MOM 12 mins 4 Strict press at 80% of 1rm press )
Be conservative with you strict press percentage here at exactly 80% we have 4 more weeks of linear progression in this movement
Metcon (AMRAP – Reps) Three rounds with 1 Minute at each Station:
- Calorie Row (each calorie = 1 rep)
- Dumbbell Box Step Ups 35/20 (holding dumbbell in each hand)
- Push Press 95/65
- Wall Balls 20/14
- Rest
Your score is the Total Reps across all rounds