11/02/2020

Warm-up
10 min Warm-Up:

3 Rounds x
5 Football Burpees
7 RIng Rows
9 Hollow Rocks
+
Pull Up skill work and drills

Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
15 KB Swings @ 55/35
12 Pull Ups
9 Burpees
Deadlift (3 x 7 @ 75-85%)
Metcon (AMRAP – Reps)
For Time:
16 min Cap
90 Double Unders
80 Wall Ball
70 Double Unders
60 American KB Swings – 55/35
50 Double Unders
40 Pull Ups
30 Double Unders
20 Burpees
AMRAP Bar Muscle Ups