Every 3 minutes for 15 minutes
- 3 x Zombie Squat (start with empty bar and increase weight per round)
- 6-8 x Wide Grip Strict Pullups
Then 5 rounds of
- 5 x Strict Press @ 65%
- 3 x Strict Press @ 75%
- 1 x Strict Press @ 85%
- 5 x Strict Press @ 75%
- 3 x Strict Press @ 85%
- 1 x Strict Press @ 95%
- 1 x Strict Press @ 95%+ (if possible)
Then 3 rounds for time of
- 21 x Pullups
- 15 x Burpees
- 9 x Thruster @ 110lbs
Results: Zombie Squats 45-65-95-115-125lbs. Strict Press (150lbs is my 1RM) 95-110-125-110-125-140-150lbs/68kg. Metcon 13:21.