07/19/2021
Shoulder Press (3 Rep Max)
Metcon (Time)
For Time:
21 Wallballs
200 m. run
15 Wallballs
200m. run
9 Wallballs
200m. run
21 Pullups/CTB
200 m. run
15 Pullup/CTB
200 m. run
9 Pullups/CTB
21 Wallballs
200 m. run
15 Wallballs
200m. run
9 Wallballs
200m. run
21 Pullups/CTB
200 m. run
15 Pullup/CTB
200 m. run
9 Pullups/CTB
Metcon (Time)
Optional Accessory Work:
GHD Sit-ups
Rx 50
Rx+100
GHD Sit-ups
Rx 50
Rx+100
Break up reps however you wish
Opt. 2 7×3 @ 75% of 1RM
Opt. 3 5×8 @ 65% of 1RM
Opt. 4 Accessory Work
Sub Bench for Press and choice 1-3 options above