Strength & Conditioning
12 min emom odd: 8 dips even: 5 strict pull ups
4 rounds not for time: 20 v-ups, :20 l-hang, 20 supermans, 30 Russian twists
MetCon
3 rounds: 25 C2B, 400m run, 16 DB SA OHS (50/35)(switch at 8)
Strength & Conditioning Strict press 1x5@75%, 1x3@85%, 1xamrap@95 Pull ups negatives 8x1 (jump up, let yourself down as slowly as possible) MetCon 25 min AMRAP: 10 push jerk(115/85), 10 Front rack lunges, 10 T2B, 10 burpees over bar
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