Skill/Strength:
Every 2 min for 10 min
2 Back Squats
-Add load each round, working to heavy double
Metcon:
Vedette (Retest 10/28/22)
17 min AMRAP
50 Double Unders
25/20 Cal Row/Ski Erg or 20/17 Cal Bike
Handstand Walk 75ft
-Scale HSW to 7 Wall Walks
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Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, and 335#
4x10 Shrugs @ 255# alternating with 3x6 Incline Arm Curl with 45# dumbbells / 3x12 Overhead Tricep Extension with a 115# barbell alternating with 4x12 Lying Leg Circles with 2.5# on each Tri-Flexor and / 3x12 Tricep V-Pushdown @ 90# alternating with 3x6 Preacher Curls with 45# dumbbells / 3x10 Hammer Curl with 35# dumbbells.
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