Weightlifting (Push Press)

Build a 3 RM en 4 Sets 2’/Set
@ Rest: 20” 2 DB/KTB Row iso hold on top


Metcon (Reps)

PARTNER WOD

5’ AMRAP

500m Run
Max Sh2OH @60/40*

2’Rest

5’ AMRAP

500m Run
Max Rope Climb*

2’ Rest

5’ AMRAP

500m Run
Max Ring Dips*

*Run together / A1: Work – A2: Rest / Dividir any how

ADV

Sh2OH @ 70/50
Legless RC
Ring MU