Workout of the Day

 

Strength:
press/Pushpress

0-1: Press – sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+: 1x5x75% of 1RM, 1x5x80% of 1RM, 1xMAXx85%, 3x5x80%

 
Metcon:
13 Min AMRAP
10 Box jump
10 pullups
10 KBS 24/16

 

Intermediate
Independent Warmup:
Shoulder mobility
Sot’s press 5×10 quality.

Class:
5 Rounds (not for time)
Strict behind the neck press 5 reps (use racks)
After each first set perform one legless rope climb, second set perform two…

MetCon:

 

10-9-8…1 reps for time of
Strict toes 2 bar/knees 2 elbows.
Ring push ups

Post your scores to the Whiteboard.