- STRENGTH:
Press Complex
8 sets of:
1 strct press + 1 push press @ 80% of 1RM Strict press
- METCON:
For Time (CAP 10min)
21-15-9
Floor press 80/50kg
3-2-1 Legless Rope Climb
- CFP LITE:
For Time (CAP 10min)
30-20-10
Push ups
20-10-5
Ring rows
- CFP PERFORMANCE:
4 Rounds for time:
25 Alternating KB Snatch (24/16)
20 Cal Row
15 Burpee box jump overs
Rest 2min
- CFP+:
100 toes to bar
*Every time you break perform 12 Kb swings 24/16kg
