Friday
Warm-up
Warm-up
2 ROUNDS
100m Run
10 Lunges
10 Scap Ring Rows
8 Single Ring Ring Rows
100m Run
10 Lunges
10 Scap Ring Rows
8 Single Ring Ring Rows
Into…
2 ROUNDS
100m Run
8 Russian KB Swings
8 KB Goblet Squats
8 Scap Pull-Ups
8 Kip Swings
Strength
Back Squat (1×5 @ 60%)
Workout
Metcon (Time)
7 ROUNDS FOR TIME
10 KB Goblet Squats (70/53)|(53/35)
5 Bar Muscle-Ups
10 KB Goblet Squats (70/53)|(53/35)
5 Bar Muscle-Ups
(Score is Time)
KG KB: (32/24)|(24/16)
BMU Option 1: 5 Jumping BMU
BMU Option 2: 10 Pull-Ups or C2B Pull-Ups
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 8 of 9
(Score is Weight)