Saturday 7th September, 2019

Press:

5 x 3, 1 and 1/4 bench press
3 x 10 tempo ring press up
___________________________
Sport:

A- 'Gym-end'
10 RFT:
200m run
3 bar muscle ups

CAP, 22mins.

B- 'Max-EMOM'
Barbell starting at 70%
1:00 to complete
5 burpees over the box
1 power snatch
0:30 transition to load the bar.

Add 5kg every round until failure to complete the work in the min.

C- 'Mixed'
10min max reps wall balls
*EMOM: complete, 3 clean and jerks, 50

E- 'core'
AMRAP 6
50m single arm farmers walk, 1 x 22
10 side bends
50m single arm farmers walk, 1 x 22
10 side bends

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