Strength:
Max Lower Body Front Squat - 1 RM Metcon: With a partner AMRAP 18 min 40 Partner DL 100/70kg 40 Burpee Over Partner 40 Partner Wallballs 20/14lbs
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Endurance-Metcon:
EMOM x 36 (6 Rds)
Strength:
Dynamic Lower: Box Squat - 5x5 @ 50% + 25% band Metcon: AMRAP 25 min: 40 Double unders 20 Lateral burpees over bar 10 Deadlifts 100/70kg – Rest 1 min between rounds. „GOAT DAY“
EMOM x 12 1. min: Movement 1 2. min: Movement 2 3. min: HS Hold Metcon: 5 Rds for time 30 SU X-Overs 25 Box Jump Overs 24“/20“ 20 Wallballs 20/14lbs 1 Rope Climb |