– Strength: Today we are deloading from our gymnastics work and performing so good ol’ beach work: 1-arm rows and DB Push-ups. All sets should be challenging.
– Metcon: Benchmark workout today. If you’ve done this one before try to beat your previous time. If not, have a gameplan before starting. KBS should be done in big sets (at least 10/10).


1a) 1-Arm KB Rows with rotation: 4 x 8 each. Rest 30s.
– 1 warm-up set then all 4 sets with one weight
1b) DB Push-ups: 4 x submax. Rest 30s.
– 2-3 reps shy of failure


“Double Jump”
5 RFT:
50 Double Under
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)

L2: (30 DU) (45, 25)
L1: (50 Singles) (35, 25) (Burpees no box)
18:00 Cap


KB Hammer Curl: 4 x 10. Rest 60s.