Ranger v8 W6D3

Today’s first METCON will stretch that chest and shoulder group out before testing the strength that you have left into METCON 2. METCON 1 doesn't require a full snatch, power is “just fine” with us. The rope climb should be around 15ft-20ft and 20lbs for the slam ball. Tomorrow is a recovery day, so don’t hold back in the shorter rounds today.

Strength
Incline Bench Press 4x5
Deficit Push Up 4x20

METCON
3x4AMRAP - 20x Double Under + 10x Snatch #95 (:60 Rest between rounds)

METCON 2
4RFT - 10m Alternating Barbell Lunge #95 + 1x Rope Climb + 20x Slam Ball