thursday

Strength

5 Deadlifts x 5 sets @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

Metcon

 Freedom (RX'd)
​3 Rounds
100ft Sled Push (3x45/2x45) (Or Front Rack Walking Lunge (95/65)
21 GHD’s (Or Stick Sit Ups)
3 Rope Climbs (Or 15 Strict Pull-ups)

Independence
3 Rounds
100ft Sled Push (2x45/1x45) (Or Front Rack Walking Lunge (75/55)
21 GHD’s + 6in Riser (Or Stick Sit Ups)
2 Rope Climbs (Or 10 Strict Pull-ups)

Liberty
3 Rounds
100ft Sled Push (1x45/1x25) (Or Dumbbell Front Rack Walking Lunge (light)
21 Sit Ups
6 Zombie Rope Climbs


Target time: 8-10 minutes
Time cap: 15 minutes