Monday

Strength:

Sumo Deadlift Against Chain: 

7 x 3 

Every :45

• 50% bar weight with 25% chain (Guys use 2 chains, ladies use 1 chain each side) STAY ON PERCENTAGE, don’t do more or less than 50%

Metcon:

[OPEN] 

As Many Rounds and Reps as Possible In 12 Minutes:

4 Single Arm Alternating Devils Press (70/45)

8 Box Jump Overs (30/24”)

[PERFORMANCE] 

As Many Rounds and Reps as Possible In 12 Minutes:

4 Single Arm Alternating Devils Press (50/35)

8 Box Jump Overs (24/20”)

[FITNESS]

As Many Rounds and Reps as Possible In 12 Minutes:

4 Single Arm Alternating Devils Press (35/20)

8 Box Jump Overs (24/20”)

 

Level #2 Progression Extra Credit:

 

10 Minutes

Every Minute On the Minute

1- Rope Climb

• If following progression attempt to alternate between foothold and legless