4 cycle met con
3min On 90 sec off
AMRAP
40 DU
20 WB
10 T2B
Additional Open Prep:
DL
1X5 at 85%
2X5 at 85%
3x8 weighted dips
Strength Program:
Squat 7X4 at 80%
Bench 10X3 at 82.5%
Ring push ups -
1 set for Max reps rest 2 minutes then
EMOM for 6 minutes 60% of max set established
1 -arm DB row 3x8