Tuesday – 11/26/2019

The Workout for Tuesday is:

STRENGTH
Every 3 minutes x 15 minutes (5 sets)
Deadlift x 7 reps
*Work up to a challenging set of 7 for the day. 

METCON
For Time
-100 Back Squats (95/65)(Rx+ Overhead Squats)
-75 Shoulder-to-Overhead
-50 Pull-Ups (Rx+ C2B Pull-Ups)
*Just like open workout 20.5, you can split the work up however you want.

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
EMOM x 10
10 Russian KB Swings (124/80)

[Applied Strength]
EMOM x 15
1 Split Jerk
*All sets between 70-80%

[Gymnastics]
“Alpha”
EMOM x 10
-5 Strict Pull-Ups
-5 Strict Ring Dips
*If you can complete all the sets, then add one rep the next time this comes up.

[Engine]
10 Rounds
-25 Cal Row Sprint
-1 Minute Rest
*Push very hard here, but try to be consistent. We don’t want to see you completely crash and burn from set 1 to set 10. Score is total work time.