3.23.23

Metcon
21-15-9
T2B
Deadlifts @ 225/155
Ring Dips
Retest from 12/13/2019

Accessory
For Time
15 Rope Climbs

3.20.23

Performance Challenge Test #3
“Karabel”
10 RFT
3 Power Snatches @ 135/95
15 Wallballs @ 20/14

Accessory
Accumulate 3-minute L-sit
Each drop, perform 20 Grasshoppers

3.9.23

Performance Challenge Test #3
“Karabel”
10 RFT
3 Power Snatches @ 135/95
15 Wallballs @ 20/14

Accessory
1k Bike x 3
Rest 4 minutes between

3.1.23

Metcon
Performance Challenge Retest #2
“Fight Gone Bad”
3 Rounds
1-minute Wallballs @ 20/14
1-minute SDHP @ 75/55
1-minute Box Jumps @ 20”
1-minute Push Press @ 75/55
1-minute Calorie Row
Rest 1 minute

Accessory
Strength Superset
DB Bench Press 4x10
DB Bench Flyes 4x20

2.20.23

Metcon
Performance Challenge Retest #1
“The Chief”
5 Rounds of 3 min AMRAPs
3 Power Cleans @ 135/95
6 Push-ups
9 Air Squats
Rest 1 minute between
RX: 135/95
SC: 95/65; Knee Push-ups
MRX: 65/45; Rig Push-ups

Accessory
Row 5k