Perpetual Fitness – Perpetual Sculpting

Weightlifting

Push Press

4 Sets, 1 Set Every :90

– 5 Push Press

– 10 Plate Front Raise

Deficit Deadlift

4 Sets, 1 Set Every 2:00

– 5 Deficit Deadlifts (Stand on 25# Plates)

– 10 Good Mornings

Gymnastics

Metcon (No Measure)

EMOM 8

1. 5 Scap Pull-Ups or Push-Ups

2. 5 Strict Pull-Ups or Ring Rows

Metcon

Metcon (Time)

For Time:

20-15-10-5 Barbell Bicep Curls

5-10-15-20 Kettlebell Swings

Alternate movements. Start with 20 reps of Barbell Curls, then move to the 5 Kettlebell Swings, then 15 Barbell Curls and 10 Kettlebell Swings, and so on.
Going along with the hero theme for the week, this is a modified version of the CrossFit Hero Workout “Bad Karma” which is attributed to SSG J.F. Struckman, a veteran of Operation Iraqi Freedom.