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Weightlifting
Shoulder Press (5@65%, 5@75%, 5@85%)

Important–Subtract 10% from your 1-rep max and use that number for your calculations!!!

Metcon

Metcon (AMRAP – Reps)

12 Min AMRAP

2 Pull-ups

2 Burpees

4 Pull-ups

4 Burpees

6 Pull-ups

6 Burpees…..
Every 2 minutes complete 30 Double Unders

Score is total reps of Pull-ups and Burpees

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