Monday, October 22nd

Warm-up:

Dynamic Stretching

- then -

2rds:

10x Around-the-Worlds

10x Pass Throughs

10/8x Push-ups

10x Ring Rows

Strength:

Every 2:00 for 14:00:

3x Bench Press - Build to a heavy 3 rep

3/2x Rope Climbs

*L3: 2/1x Legless

*L1: 4x Pull-ups, 8x Jumping Pull-ups, or 12x Ring Rows

Metcon:

Every 3:00 for 15:00:

10x Power Snatch @ 75/55

5x BF Burpees

10x Push Press @ 75/55

5x BF Burpees

10x SDLHP @ 75/55

* L3: 95/65

* L1: 45/35 | Hang Power Snatch | KB Swings @ 53/35 or less