RX
1. Weakness Warm-up
"Death by 10m"
2. Lift
Find your 1RM Bench Press
3. MetCon 1
Max muscle-ups in 2 minute
Rest 1 minute
Max alternating pistols in 2 minute
Rest 1 minute
Max HSPU in 2 minute
(RX+ 1 min. each station rest 30sec.)
4. MetCon 2
3 minutes max calorie row
(RX+ 90sec. max cal. Assault Bike)
SCALED
1. Weakness Warm-up
"Death by 10m"
2. Skill
Bench Press
3. MetCon 1
Max Ring Dips in 2 minute
Rest 1 minute
Air Squats in 2 minute
Rest 1 minute
Push-ups in 2 minute
4. MetCon 2
3 minutes max calorie row