Metcon (No Measure)
x30 Dubs
x20 supermans
x10 Toes-to-bar
2 rounds NOT for time
Metcon (Time)
Min 0-6
50 pull-ups
30 ring dips
Min 6-10 Rest
@ Min 10
Metcon (AMRAP – Reps)
Amrap 20
x15 Deadlift @ 60%
x20 HRPU
x25 Air Squats
Warm-up
T Spine Rotations x15 each side
Scorpions x20
Deadbugs x20
Single Leg Deadlifts x15
Pull-ups
10 EMOM
5-8 Strict
Metcon (9 Rounds for distance)
Rowing
1:40/20 x9 Rounds
2 minute rest after Round 5
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#