Monday, Oct 30

 “A promise must never be broken.” - Alexander Hamilton

Strength 

Back Squat 5rm 

47% / 5 

57% / 5 

67% / 5 

77% / 5 

87% / 5 

*based off 1rm 

Metcon

For time: 

30 SA DB Presses (heavy)

30 Pull-ups 

90 Double unders 

30 pull-ups 

30 SA DB presses (heavy) 

*alternate arms every 5 on the press. 

XT

Speed Press 

9 x 3 - 50% 

Pull-ups 3 sets to failure