Functional Fitness

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You’ve got 2 sets of 3x 6 minute AMRAPs for today’s training. Attack the first set and then try to beat your numbers on the second set.

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A. Strength

Bench press 5x5

B. Accessory

Weighted box step up 3x10 ea leg
Strict ring dip 3x12
Hollow rock 3x12

C. Metcon

2 rounds, rest 6:00 between
6 AMRAP
6 ring muscle ups
6 devils press
Rest 2:00

6 AMRAP
8 deadlifts (225/165)
8 bar facing burpees
8 HSPU
Rest 2:00

6 AMRAP
10 DB thruster (2x 50/35’s)
10 box jump over (24/20)
10 single arm devils press (50/35)

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