10/16/2020

Metcon (Time)
Pick 1:
A) Pull Up Strength
5 Rounds x
Max Effort Chin Over Bar Hang
10-15 Ring Rows
Rest 1 min

B) Pull Up Skill
10 min working on BF or C2B pull ups
(only for those who already have 3-5 kipping pull ups)

C) Pull Up Capacity
100 Pull Ups for Time
– each "break" complete 20 Push Ups
– Rx+ = C2B
– Cap = 12 min

Metcon
5 Rounds x
5-8 Pendlay Row (heavy)
8-10 Evil Wheel
10-15 DB Upright Row (medium wt)
Metcon
4 Rounds x
10-15 per side Single Arm Bench Row (AHAP)
10-15 Banded Pull Down
10-15 DB Bicep Curl
Metcon (Time)
Pick 1:
A)
EMOM x 10
10 DB Hammer Curl
10 DB Skull Crusher

B)
10 min x
Burnout Banded Seated Row
Burnout Banded Curl

C)
5 Rounds for Time
15 Ring Rows
15 Push UPs
15 AbMat Sit Ups