10/21/2020

Warm-up
Warm-up
3 Rounds x
9 Ring Rows
7 Pendulum Swings
5 Push Ups
+
3 Rounds x
9 Toes To Bar
7 Burpees
5 Pull Ups

Gymnastics
Metcon (AMRAP – Reps)
Skill:
Pick 1
1) BMU Strength
5 Rounds
Max Reps (minimum 3) strict Pull Ups
10 Evil Wheel

2) BMU Skill
Build BMU Skill
– Kipping C2B
– Hips to Bar
– BMU

3) BMU efficiency
3-5 BMU EMOM 8-10 min

Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
5 Pendlay Row @ 185/125
10 Toes to Bar
15 American KB Swings @ 55/35
Metcon
5 Rounds x
8-12 Upright Row
10-12 Reverse Grip Bentover Row
12-15 Banded Pull Over
Metcon
3 Rounds x
Max Effort Flexed Arm Hang
1 min rest
+
8 Rounds x
40 sec on/ 20 sec rest
Alt DB Bicep Curls