4
Oct
Self Portrait
Skill: 10-min EMOM: Strict Pull-ups
Strength: Front Squats
5-5-3-3-2-2-1
Metcon: 5 Round for time:
21 Goblet Lunges
15 Goblet Squats
9 Pullups
*If DB drops during round: 250/200m row
L1: 50/35 lb, DB OH squat, DB OH lunge (must do equal reps on both arms)
L2: 50/35 lbs as written
L3: 35/20 lbs as written
L4: Air squats/bodyweight lunges/RRs