Tuesday

Battleground, Norwalk – Level 1

Weightlifting

Strict Press (3×10. 1 and 1/2s )

Strict Pull up (4×6-8 strict pullups/ring rows)

Metcon

Metcon (3 Rounds for time)

Every 4 min for for 3 rounds: 10 Alternating Dumbbell Snatches/15 Box jumps/300m Run Rx: 50/35. Immediately following go right into the next amrap

Metcon (Time)

At 12 Min Complete 3 rounds for time of 10 Dumbbell Snatches/15 Box Jumps/300m Run Rx: 50/35

Endurance

Metcon (6 Rounds for distance)

Row 1:15 Rest 1:00 for 6 rounds

Advanced Work

Metcon (10 Rounds for reps)

10 Min EMOM: 1-5 Mu 8-16 Pistols

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