Metcon (No Measure)
12min EMOM
Pike Push-ups x10
Strict Pull-ups x10
Plank 40sec
Metcon (Time)
With a Running clock
For Time:
30 Dubs
40 Toes to Bar
50 Cal Row
Metcon (Time)
@ 15 min mark
3RFT
Bench Press 135/95
Pull-ups
21-15-9
Warm-up
Step ups x10
Waiter Squat x5/5
Exploding Step-up x10
Front Squat x10
Clean & TTB Prep:
Pull-unders
Knee tucks x5
Hang Clean
Leg Lifts x5
Hang Clean w/Bar
Toes to Bar x5
Hang Clean (2-2-2-2)
*Build
**Perform 5 strict hanging leg raises/toes to bar between each set.
Metcon (Time)
Row 400m
Hang Squat Clean x15 95/65
Toes to bar x15
4RFT
Shoulder Press (5-5-5-3-1+)
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
10 KBS
10 T2B