Strength
Deadlift
3 reps at 80%
4x2 reps at 85%
5 Ring dips between each set, scale to push ups
Deadlift for beginner: 5 set with 10 reps at moderate weight. Aim for perfect form.
Metcon
For Time TC 18 min
100 wall balls 9/6kg
80 Kettlebell swing 20/12kg (lagomswing)
600 meters run
80 Sit ups
100 air squats
L1: 24/16kg, 40 toe to bar instead of situps, 40 pistols instead of airsquat
L2: RX
L3: 6/4kg wallball, 16/8kg kettlebell, 60 situps
L4: 60 wallball 6/4kg, 50 kettlebell swing 16/8kg, 50 situps
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