10/09/2019

Toes-To-Bar (8 min skill work)
Pick either Toes to Bar or Bar Muscle Up skill to work on during this portion.
Bar Muscle-ups (8 min skill work)
Pick either Toes to Bar or Bar Muscle Up skill to work during this portion
Metcon (AMRAP – Reps)
Repeat Explosives:
Toes to Bar or Bar Muscle Up
12 sec AMRAP EMOM x 7-10
Metcon
EMOM x 10
5 Power Clean and Jerk @135/95
AMRAP Double Unders/AMRAP Burpees Over Bar
– every odd round, do DU
– every even round, do BoB
– if 135/95 is easy, increase the weight
Bench Press (5@65%; 5@75%; AMRAP@85%)
Wendler 5/3/1 – remember to up you estimate
Bench Press (10 x 10 )
GVT
Deadlift (3 x 20; @ 48%)