Cover Up and Conceal

Every Minute on the Minute:

Pullups/Muscle Ups

STRENGTH – Push Press

Work up to a heavy 3 rep max for the day.  Then take 90% and do 2 sets of 3.

METCON – 21-18-15-12-9-6-3

Shoulder to overhead

Run 200 meters after each round.

If you drop the bar in the middle of a set, immediately run a 100 meter penalty.

Level 1 – 115/85

Level 2 – 95/65

Level 3 – 75/55

Level 4 (no barbell) – do the same workout with Slam Balls