Wednesday

Strength

On a 24 minute Clock

Every 2 min for 6 minutes

10-12 DB Curls (not alternating)

10-12 DB Skull Crushers

Every 2 min for 6 minutes

10-12 Alternating Hammer Curls

10-12 Standing DB Tricep Extensions

Every 2 min for 6 minutes

10-12 Concentration Curls

10-12 Bent Over Tricep Extensions

(one arm at a time)

Rest 2 minutes

4 min AMRAP

Max Chin-Ups

Max Diamond Push Ups

Switch movements each time you break

Metcon

12 Min EMOM

(Every Minute on the Minute for 12 Min)

6 Step Ups Right

6 Step Ups Left

4 Heavy Deadlifts

RX Men (deadlifts): 165-205#

RX Women (deadlifts): 115-145#