Functional Fitness

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For the work capacity piece today, get a challenging weight for the kettlebell. Probably around 53/35-ish. You should be able to do the movements unbroken.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

BB deadlift 4x10

B. Accessory

B1. Weighted chin up 3x6
B1. DB single arm row 3x12
B1. Banded Paloff Press 3x20

C. Conditioning

30 min E5MOM (6 rounds)
Row 750/700m

D. Work Capacity

30 AMRAP
20 single arm KB deadlift (total)
20 single arm KB hang squat clean (total)
20 single arm KB snatch (total)
100m single arm KB farmer carry

E. Gymnastics

10 AMRAP
1-2-3... wall walk
30 DU

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#cronusfit #rltw #besomebody #earnit #paytheman