1.16.19

 Iron

Deadlift (Every 3 min x 18 min (6 sets))

Sets 1–3: 5 reps building
Sets 4-6: 3 reps building

Performance

Metcon (5 Rounds for reps)

5 sets 30 sec on/30 sec off
Station 1: Thruster 135/95 Rx+; 95/65 Rx
Station 2: Double Unders
Station 3: Deadlfit 135/95
Station 4: Ski Erg Calories
Station 5: Rest 1 min

Fitness

Metcon (5 Rounds for reps)

5 sets EMOM
Station 1: Torpedo Dumbbell Thruster 35/20#
Station 2: Single Unders
Station 3: Russian Kb Swings 1.5/1 pood
Station 4: AB Cals
Station 5: Rest 1 min

Ryan Thompson