Warmup 2x
Short lap
10 EB OH squats

10 ring rows
10 pushups
10 KB swings

Mobility and Lift
PROGRESS ASSESSMENT WEEK: Pick 1-2 lifts and, working with a coach or spotter, build up to a new 1RM. If you choose to do 2 lifts, pick dissimilar lifts (in other words, don't do two pressing lifts, for example, or two lower body lifts).

MetCon
4RFT
20 Burpees
20 Clean and (Strict) Press (65/53)

Comment