Metcon:
27 min AMRAP
9 Kettlebell Swings 70/53lbs
6 Bar Muscle Ups
3 Rope Climbs 20ft
-4 Thrusters after each movement 115/85lbs
Accessory Work:
3 sets
10 SL KB Deadlift (Each leg)
10 SA Dumbbell Row (each leg)
Clean Deadlift 3×3 @ 110% of 1RM Clean
Mobility:
Lat stretch with PVC on elevated box 10x10sec.
Lat smash with foam roller
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Grace Adler
2+ 4 thrusters (after BMU)
Banded BMU attempts, rope climb (1st round to ~15’, 2nd round to beam)
14
0
james macco
3 + 6 pull-ups
subbed strict pull-ups for mu's. Some ropes to 20' others to 15'. Grip went to shit after a while. Thrusters @ 115# felt amazing!
10
0
Krystal Lowney
3 + 1 thruster (after kbs)
Started on ropes. 40# KB, chin ups for BMU. First time on the 20ft ropes…😳🥺
18
0
Mel Sanders
@ home WO
3 rounds
12 KB #30, 3 WW (got to ~20"), 12 alt skater lunges, w/melbility time
1
0