07/29/2020

Metcon (Time)
For Time
50 Wall Ball
50 AbMat Sit Ups
50 HSPU
50 Sumo Deadlift High Pull – 95/65
50 Burpees
50 Ground to Overhead – 95/65
50 Toes to Bar/GHD Sit Ups
50 Box Jumps
– Every 4 min do 50 Double Unders, starting at 0:00

Accessory
Metcon
Accessory Strength
4-5 Rounds x
10 Barbell Strict Press
20 AbMat Sit Ups
10 Barbell Upright Row
+
4-5 Rounds
15 GHD Sit Ups
8-12 Barbell Muscle Clean and Press
12-15 Banded Pull Downs
+
3 Rounds
DB Bicep Curl – 21’s
– 7 at the bottom range of motion
– 7 at the top range of motion
– 7 through the full range of motion
21 Bench Dips
1 min Dragonflies
Metcon
EMOM x 27
min 1:
15 Push Ups
15 AbMat Sit Ups
min 2:
15 DBBarbell Reverse Curl and Press
15 Banded Pull Dows
min 3:
20 Alt DB Bicep Curls
remainder HS Hold
Metcon
Accessory Competition
Every 3 Minutes x 9
20 Cal Assault Bike
6-12 Muscle Ups/50-100ft HS Walk
– alternate every other round