11.19.24

Strength
9 min EMOM
1 Deadlift

Metcon
10 RFT
30 Double unders
3 Deadlifts @ 255/165 (RX+ 315/205)
CAP programming from 10/14/2024.

Accessory
Ring Push-ups 4x10
Ring Pull-ups 4x8

8.6.24

Metcon
“Helen”
3 RFT
400m Run
21 KB Swings @ 53/35
12 Pull-ups
Last tested on 6/21/2023

Skill Development
10 min EMOM
O: 20 Crossovers
E: :30 Double KB/DB Overhead Hold

Accessory
1k SkiErg Max Effort