Strength:
10 Min E2MOM
4 Bench Press
2 Dead lifts
Every 2 min for 10min (5 rounds), perform 4 reps of bench abd 2 reps of deadlifts. Start light. Work up to finish heavy. Start round 50% of 1RM
Metcon:
“Cloud Nine”
AMRAP 9:
30/24 Calorie Row
30 Hand Release Push-ups
30 Alternating Dumbbell Snatches (50/35)
SC: 35/25
Fit: 25/15, knee hand release push-ups
