The Foundry Printers Row, The Foundry Union Station – Competitor
Weightlifting
Clean and Jerk (5×5)
Assistance
4×8 Dbl KB Front Rack Lunges (each leg)
Density
OTM8
1-5 Bar Muscle Ups (add weight vest if possible)
Metcon
Metcon (AMRAP – Reps)
10min AMRAP
10 Thrusters 115/80
10 Toes to Bar
Assistance
3 Rounds
:30 Rope Hang L Sit Hold
:30 Bar hang L Sit Hold
:30 Parallette L Sit Hold
Rest as needed between sets.