103018

PERFORMANCE
A. Push Press
15 mins to find 5RM, then 90% for 2 x 5 

FITNESS
A. Metcon (No Measure)
Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Strict Toes to Bar (Or knee to elbow) x 6-10 reps @ 2110
Rest 45 seconds

PERFORMANCE & FITNESS
B. Metcon (Rounds and Reps)

6 Min AMRAP
1, 2, 3, 4, 5, 6, 7.......
Ring Dips
C2B Pull Ups
(2 Min Rest)
*Pick up where you left off
6 Min AMRAP
1, 2, 3, 4, 5, 6, 7.......
Push Ups
Pull Ups

SCALED

6 Min AMRAP
1, 2, 3, 4, 5, 6, 7.......
Jumping Dips @ 20X1
Flexed arm hang (2 sec at top, 2 sec eccentric)
(2 Min Rest)
*Pick up where you left off
6 Min AMRAP
1, 2, 3, 4, 5, 6, 7.......
Push Ups (from knee if necessary)
Ring Rows

EXTRA CREDIT
3 Rounds

20 Hollow Rocks
20 sec superman hold
15 Oblique Crunches (Left)
15 Oblique Crunches (Right)