10.16.18

Iron

A: Push Press (Every 3 minutes, for 18 minutes (6 sets))

x 4 reps
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more

B: Weighted Pull-ups (Build to a heavy double in 12 min)

Metcon

C: Metcon (AMRAP - Reps)

7 min AMRAP
Bar facing burpees

Ryan Thompson