Strength:
Four sets of:
Alternating Front Rack Reverse Lunge x 8-10 reps @ 20X1
Rest 60 seconds
Strict Pull-Ups x 8-10 reps (rx+ weighted)
Rest 60 seconds
Metcon:
10m EMOM
5 Burpees
10 Thrusters 95/65
If all thrusters are not completed before the end of the minute, progress to next round of burpees. Score is total number of reps (max score of 150)
Four sets of:
Alternating Front Rack Reverse Lunge x 8-10 reps @ 20X1
Rest 60 seconds
Strict Pull-Ups x 8-10 reps (rx+ weighted)
Rest 60 seconds
Metcon:
10m EMOM
5 Burpees
10 Thrusters 95/65
If all thrusters are not completed before the end of the minute, progress to next round of burpees. Score is total number of reps (max score of 150)
