05/21/2021
Shoulder Press (3 Rep Max)
Metcon (Time)
7 Rounds:
12 DB Deadlifts
9 DB STO Presses/HSPUs
6 Box-overs
12 DB Deadlifts
9 DB STO Presses/HSPUs
6 Box-overs
Metcon (AMRAP – Reps)
Optional Accessory work:
Rx 5×10 Ring-rows
Rx+ 5×15 Ring-rows
Rx 5×10 Ring-rows
Rx+ 5×15 Ring-rows
Opt. 2 7×3 @ 75% of 1RM
Opt. 3 10 min EMOM 5 reps @ 60% of 1RM or 5 Lbs. heavier than last week
Opt. 4 Accessory Work
*Or Bench any of the options