Strength
Take 10 min to warm up to starting weight
Front Squats
1×5 65%
1×5 70%
1×5 75%
1×5 80%
1×5 85%
Metcon:
0:00-3:00 3 rounds
3 Pull-ups
5 Thrusters 30/20kg
3:00-5:00 2 rounds
5 Pull-ups
7 Thrusters 40/28kg
5:00-6:00 1 round
7 Pull-ups
9 Thrusters 50/38kg
Score= Time Banked through the rounds
L1: 40/28-50/38-60/43kg, chest to bar
L2: RX
L3: 20/15-25/18-30/20kg, knee banded pull up
L4: 20/15kg, ring or bar row
Prog by Martin Leo Soderblom
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