1.18.19

 Iron

A1: Weighted Pull-ups (3, 2, 1, 1)

A2: Z-Press (2 sets x 6-8 reps, 2 sets x 4-6 reps)

Performance

Metcon (Time)7 RFT
4 HSPU Strict Rx+
5 Squat Cleans 135/95 Rx+; 95/65 Rx
6 Pull Ups CTB Rx+
7 KB Swings 2/1.5 pood Rx+; 1.5/1 pood Rx

Fitness

Metcon (Time)5 RFT
6 Push Ups
7 Torpedo Hang Squat Cleans 35/20#
8 Ring Rows
9 KB Swings

Ryan Thompson