Friday, Dec 1

Strength 

Bench Press 

50% / 5 

60% / 3 

70% / 3 

80% / 2 

90% / 1 

100% / 1 

Metcon 

3 minutes of 

Ring muscle ups 

3 minutes of squat cleans 95 / 135 

2 minutes of 

Ring muscle ups 

2 minutes of 

squat cleans 95 / 135 

1 minute of 

Ring muscle ups 

1 minute of squat cleans 95 / 135 

XT

Speed Sumo Deadlift 

8 x 1 - 70%