Metcon: Reps-Rx3+ Complete an AMRAP of the following triplet: 2 mins ON/1 min OFF x 6 sets:
STO-5 reps Burpee to Target-5 reps (TTB station) TTB-5 reps
Goal: 180+ Reps
Tip: This triplet has a low rep scheme and some built in rest. You are meant to keep an aggressive pace while you are working. A good goal would be to match or beat what you hit set one for all six sets. Ideally your movements should be mostly unbroken. Scale as needed.
Purple Rx+: 165#/115# Blue Rx: 135#/95# Orange Rx2: 115#/75#, sub KTC Yellow Rx3: 75#/55#, sub Lying TTB White MODWOD: 45#/35# or DB pair
Skill: Weight-Rx3 w/ a 15 min Timer complete the following:
Weighted Pull Up
*3-5 strict HSPU between each set.
We are looking to complete our pull ups in a row, increasing in load each set. Record your HEAVIEST 2 set as your score. Break up the handstand push ups as needed.
Purple Rx+: Use Rep Scheme of 10-8-6-4-2 on the HSPU and add a deficit as needed/as reps decrease. Blue Rx: As written Orange Rx2: Sub Band Assisted Strict Pull Up. Sub 5 pike push ups each set OR sub 1 Strict HSPU. Yellow Rx3: Sub Lat Pulldown x 10 reps each set, Sub Strict DB Press (pair)