Wednesday, January 25th 2023

WARM UP

EMOM x 4

-5-10 Push-Ups

*bike remainder of minute

-Box Pigeon

-Calf Stretch

2 Sets

-10 Barbell Strict Press

-10 Step Ups

-10 Barbell Deadlifts

Build to Strict Press Weight

STRENGTH

EMOM x 10

3 Strict Press

*consistent weight

METCON

For Time

3x

4 RMU or 4 Jumping Ring Muscle Ups or 8 Dips

8 Power Clean (135/95) – MUST be TnG

12 Box Jumps (30″/24″)

right into

4:00 Easy Bike

25-20-15-10

Wall Balls (20/14)

Deadlift (185/135)

4:00 Easy Bike