08/20/2020

Metcon (AMRAP – Reps)
Every 3 min x 6

Odd 3 min:
3-6-9-12-15
HSPU/Push Press
Pull Up

:30 sec Transition

Even 3 min:
AMRAP
15-12-9-6-3
Cal Row
Burpee

:30 sec Transition

Score by perceived effort level….

Accessory
Metcon
Accessory Strength:
A)
4-5 Rounds x
5 Strict Chest to Bar Pull Ups w/ 5 sec Negative
10 Bentover Row
15 Banded Pull Downs
Rest

B)
4-5 Rounds
10 Strict Toes to Bar
10 False Grip or Pause Ring Rows
10 Tempo Ring Push Ups

Metcon
Accessory Conditioning:
A)
EMOM x 12
Min 1:
10 RIng Rows
10 Push Ups
Min 2:
10 KB Pike Crunch
10 American KB Swings

B)
12 min AMRAP
30 Double Unders
20 KB Sumo High Pull
10 Arms Only Wall Ball

Metcon
Accessory Competitor:
A)
Bar Muscle Up Skill work x 12 min
or
3 Rounds for Time
10 Bar Muscle Up
15 Burpees to Target

B)
Handstand Walk Practice x 12 min
or
9 min AMRAP
50ft HS Walk
2 Rope Climb