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Friday 10.14.22

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Compete
Vertical Push + Vertical Pull + Cardio
5 Tempo Push Press(3 sec eccentric) + 3 Push Press +1 Jerk
3-8 Muscle-ups or 6-15 Chest to bars
Cardio
Rest 2 min x 4

Perform
Vertical Push + Vertical Pull + Cardio
5 Tempo Push Press(3 sec eccentric) + 3 Push Press
6-15 Pull-ups
Cardio
Rest 2 min x 4

Fitness
Vertical Push + Vertical Pull + Cardio
8 Strict Press
6-12 Pull-ups banded or unbanded
Cardio
Rest 2 min x 4

Conditioning(everyone)
AMRAP 2 x 3
15 Burpees
Bike or row cals in remaining time
Rest 2 min

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