Weightlifting
Deadlift (10×3)
10 min EMOM @ 60% of last weeks 1 RM
*NO BELTS ALLOWED
**Must lower weight to ground, cannot drop at any time
Metcon
Metcon (Time)
For time:
1000m Run
20 Burpee C2B (Rx+ Bar MU)
40 Wallballs (20/14)(Rx+ 30/20)
*10 min cap
Afterbash
Dball Bear Hug Hold (accumulate 3 min of heavy dball hold)
*Reps equal seconds
RX(100/80#)
Rx+ (150/100#)
*record biggest set,
i.e.
if you hold 90 sec, then drop and hold 60 sec, then 30 to finish out time, score would be 90
