Fitness

Metcon
A. Test:

5RM Weighted Push-Up

If you don't have Push-Ups yet, go for 5x5 of your Push-Up scaling.

Metcon
B. Test:

40m Farmers Carry

Shoot for double BW or more. Either turn at 20m with the weight or put it down, turn yourself and immediately pick it up again to finish the last 20m.


Metcon
C. AMRAP 7:

20m SB Walking Lunges
10 SB Presses
20m SB Carry

SB Weight should make Lunges and Presses hard, the Carry is more like an active rest.

Performance

Metcon
„Figth gone bad", 3 Rounds of:

1:00min WBS 9/6kg
1:00min SDHP
1:00min Box Jump
1:00min Push Press
1:00min Row for cal.

Scpre is total # of reps+calories.