Strength:
3 sets of 12 weighted box step-ups, 95/65, 24/20
Metcon:
Rx
Amrap in 15 min of:
50 kb swings, 53/35
25 box jumps, 24/20
15 chest 2 bar pull-ups
Scaled
Amrap in 15 min of:
25 kb swings
15 box jumps
8 pull-ups
Post rounds plus extra reps.
Strength:
3 sets of 12 weighted box step-ups, 95/65, 24/20
Metcon:
Rx
Amrap in 15 min of:
50 kb swings, 53/35
25 box jumps, 24/20
15 chest 2 bar pull-ups
Scaled
Amrap in 15 min of:
25 kb swings
15 box jumps
8 pull-ups
Post rounds plus extra reps.