Friday

Strength:

Barbell Floor Press: 

9×3@65% 

New Set Every :45

 

Metcon:

[OPEN]

As Many Rounds and Reps as Possible In 12 Minutes

5/3 Bar Muscle-Ups 

250/200m Row

10 Push-Ups

 

[PERFORMANCE]
As Many Rounds and Reps as Possible In 12 Minutes

7/5 Strict Pull-Ups

250/200m Row

10 Push-Ups

 

[FITNESS]

As Many Rounds and Reps as Possible In 12 Minutes

5 Strict Banded Pull-Ups (Ring Rows)

250/200m Row

10 Push-Ups