8/11/2020

Warm-up
Warm-up
Row
:30 easy
:30 mod
:30 hard
10 ring rows
10 push ups
x 2

Strength
Weighted Pull-ups (5×3)
Build as needed.
If max strict is less than 5 do unweighted.

Add band if unable to perform strict pull up

Metcon (AMRAP – Reps)
3 Sets
Max Rep DB Bench 50/35’s
1:30 Rest

Pick weights that allow 15-30 reps on first set.

Metcon
Metcon (AMRAP – Rounds)
10:00 EMOM
Odd- Cal Row
Even- Burpees

Pick a number for each thats challenging and try to hold.

Record averages