Monday 12/03/18

Base
A. Deadlifts (tng) 4×10; 30s-1mins
B. Push Ups 10×3-5; rest as little as possible
C. For Time
4 Rounds
300m Run
20 Wall Ball
10-15 Pull Ups or Jumping Pull Ups
Climb
This is a repeat of Saturday so if you trained on Sat, do what is listed below. Once you have complete Part A, go straight into Part B with no rest.
A. Deadlifts (tng) 4×10; 30s
*short rest, quick turnaround. Go heavy, with good technique  
B. HSPU 10 sets x 3-5 reps; as little as possible (ALAP)
Or Seated on Bench Top Down KB Press 10×3/arm; ALAP
C. For Time
4 Rounds
300m Run
20 Wall [email protected]/14#
15 C2B
Trained on Sat:
A. Thrusters 4×10; 30s
*short rest, quick turnaround. Go heavy, with good technique
B. Ring Dips 10×3-5; ALAP
C. Same as above
Met Con
A. For Time
30/25 Cal Bike
30/24 Cal Row
500m Run
B. Join Base for Part B

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