06/01/2020

Metcon (AMRAP – Reps)
Pull Up/Bar Muscle Up:
+2 Rep Ladder x 10 min
– pick your highest level of skill (BMU, C2B, or Pull Up)
Metcon (Weight)
Every 3 min x 4-6
3 Rounds
1 Power Clean
3 Front Squat
– all sets within 10% of your heaviest weight from last time
Furious (AMRAP – Reps)
"Furious"
EMOM x 10
20 sec AMRAP Ground to Overhead
40 sec AMRAP Bar-Facing Burpees
Metcon
STR ACC:
Banded Hip Thruster // Bulgarian Split Lunge
4 x 15-20 // 4 x 8-12 per leg

GHD Back Extension // Banded Crab Walk
4 x 12-15 // 4 x 12-15 per side