Strength:deadlift 5, 3, 1+ or new 1rm (75, 85, 95%)Metcon:RxAmrap in 12 min of:1 strict pull-up, 2 push-ups, 3 air squats2 strict pull-up, 4 push-ups, 6 air squats3 strict pull-up, 6 push-ups, 9 air squatsetc……Post loads and rounds plus extra reps.
Strength:deadlift 5, 3, 1+ or new 1rm (75, 85, 95%)Metcon:RxAmrap in 12 min of:1 strict pull-up, 2 push-ups, 3 air squats2 strict pull-up, 4 push-ups, 6 air squats3 strict pull-up, 6 push-ups, 9 air squatsetc……Post loads and rounds plus extra reps.