Find your 2 rep technical max in 15min.

Re grip is allowed.

Muscle
Pull
T Bar Row 5-5-5
Underhand Banded Row 15-15-15

Chin Up 5-5-5
Swiss Curl 10-10-10
Floor Gorilla Curl 20-20-20

Metcon
5 Rounds of:
60 Jump Rope
30 Sit Ups
15 K2C

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
10 pass through
10 halo
10 jax

W.O.D(20)
3 giant sets-choose load
50m farmers carry
10 sh press
50m farmers carry
10 rev fly
50m farmers carry
10 tricep ext
50m farmers carry
10 mbsu/ghdsu
50m farmers carry
10 push up row
50m farmers carry
10 strict pull ups(mod as needed)

bench/strict
6x1 hvy across

Finisher
2 min chest opener
30 over unders
30 v ups
:60 sec tuck hold

75 Reps of
Pull Ups
Cal Row
Burpee over Rower

Reps can be done in any Order.

On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Build to a moderate, but not a max effort.

Deadlifts - 5x225, 5x315, 5x365, 5x405 - stopped there - hamstring twinge
Metcon - 5 Rnds - 5 DL (315), 30 DUBs, 5 Hng Clns (185), 30 DUBs

Split jerk (use blocks): 3x3

PARTNER FINISHER
IN TEAMS OF 2...
ON AN 10:00 RUNNING CLOCK.
Max 4 x15m Shuttle Runs
+
Partner Farmer KB Hold during other partners running!

• P1 will complete a KB Farmer Hold while P2 completes a 4x15m run. Change after each round.