STRENGTH

EMOM 10’

ODD: 5 FRONT SQUAT

EVEN: 8 BB ROW

METCON

2 ROUNDS FOR TIME

RX:

30 OVERHEAD SQUAT 40/30Kg

15 CHEST TO BAR

30 PUSH PRESS 40/30Kg

15 CHEST TO BAR

INTERMEDIATE:

30 OHS 30/20Kg

15 PULL UP

30 PUSH PRESS

15 PULL UP

BEGINNER:

30  OHS by feel

15 RING ROW

30 PUSH PRESS

15 RING ROW

CAP TIME 12 MIN