3
Oct
Numbers Increasing
Every Minute on the Minute for 10 Minutes:
Pulling Movement (pullup, weighted pullup, muscle up, bar muscle up)
STRENGTH – Bench Press (in between sets, perform 6-8 single arm bent over rows with each arm)
60% x 6 repetitions
70% x 5 repetitions
80% x 3 repetitions
90% x 1 repetition
92.5% x 1 repetition
95% x 1 repetition
METCON – 4 Rounds
15 Thrusters (95/65)
15 Box Jump Overs (24/20)
Every 3 Minutes perform 15 Toes to Bar (does not start with toes to bar).