Warm Up
2 Rounds
- 10 Scap Push Ups
- 10 T Push Ups
- 10 Ring Rows
Strength/Skill
A: Find 1RM Press
| Use the following percentages in building to today’s 1RM: |
| 3 Reps @ 50% of Possible 1RM |
| 2 Reps @ 75% of Possible 1 RM |
| 1 Rep @ 85% of Possible 1 RM |
| 1 Rep @ 90-95% of Possible 1 RM |
| 1 Rep @ 100% – TEST 1RM |
| * 1 Rep @ 100% – OPTIONAL 2nd TEST – HIGHER THAN last rep. |
B: Find 1RM Weighted Pull Up OR Max Reps Deadhang Pull Ups
MetCon
Every minute on the minute for 10 minutes complete:
- 7 KBS (53/35)
- 7 Box Jumps (24/20)
If you cannot complete all 14 reps in the minute then count a penalty. Each penalty is 20 Burpees at the end of the 10 minutes.
