11/12/2020

Warm-up
Warm-up
3 Rounds x
12 Hollow Rocks
9 Ring Rows
6 Push Ups
+
3 Rounds x
7 Toes to Bar
5 Pull Ups
3 Skin the Cat

Gymnastics
Metcon
4 Rounds x
1 min Gymnastics Plank
30 sec Rest
Muscle-ups (12 min x skill work)
Even if you’re good at MUs, do skill practice and drills
Metcon (AMRAP – Rounds and Reps)
9 min x
15 KB Sumo Deadlift High Pull
12 Toes to Rings
9 Ring Pull Ups

Weightlifting
Metcon
4 Rounds x
5-8 Pendlay Row – heavy weight
10-15 DB Upright Row
15-20 Banded Reverse Flye
+
4 Rounds x
8-12 Reverse Grip Bentover Row
12-15 DB Reverse Flye
Metcon
EMOM x 10
10 DB Bicep Curl
10 Upright Row (empty barbell)