friday

Warm-up

2 ROUNDS 
100m Run 
10 Lunges 
10 Scap Ring Rows 
8 Single Ring Ring Rows 

Into…

2 ROUNDS 
100m Run 
8 Russian KB Swings 
8 KB Goblet Squats 
8 Scap Pull-Ups 
8 Kip Swings 

Strength

Back Squat
​1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 8 of 9

Metcon

​7 ROUNDS FOR TIME
10 KB Goblet Squats (70/53)|(53/35)
5 Bar Muscle-Ups

(Score is Time)

BMU Option 1: 5 Jumping BMU
BMU Option 2: 10 Pull-Ups or C2B Pull-Ups