Monday

Norwalk, Battleground – Level 1

This week will be a deload week for our lifting. We will also have our partner work on Wednesday this week to keep things spicy!

Weightlifting

Back Rack Lunge

Back Squat (35-55%)

Rear Elevated Split Squat (4×8 )

Pistols (SKill work )

Metcon

Metcon (Time)

3 rounds for time

21 Bar Facing Burpees

15 Squat Cleans

9 C2b Pullups

Adv: 135/95

Rx: 95/65

Scaled 55/35 Hang

Endurance

Metcon (Distance)

10 rounds of every :90

:30 Max Row

6 Over the rower burpees- Record Max Meters

Advanced Work

Metcon (AMRAP – Reps)

Death By MU +1

MIn 1: 1 Muscle up Plus 1 extra dip

Min 2: 2 Muscle ups Plus 2 extra dips

Min 3: 3 Muscle ups plus 3 extra dips

IF you fail work down without the extra dips

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