Back Squat: 1×20
Bench Press: 1×20
Pull ups (strict): 3x Max Effort
If your max effort pull ups exceeds 12, add weight.
Planks: 3×60 seconds
10m front-rack barbell lunge (185/135)
5 shoulder-to-overhead (185/135)
If you think I copied last monday’s strength portion, you’d be 100% right. This isn’t fancy, it’s just effective. Try to add a couple of LB’s to those sets of 20 while keeping the mechanics of your movements solid. Today’s metcon has two very challenging, short barbell sets at a heavy weight, followed by a brief(ish) row. Try to get through the lunge and shoulder-to-overhead unbroken to avoid any extraneous cleans, and go steady but speedy on the row.