04/22/2021

Metcon (Time)
For Time:
15-12-9-6-3
Hang Power Snatch @ 115/75 (light)
Bar-Facing Burpee
Metcon
Strength:
Primary – Assault Bike
EMOM x 10
12/8 Cal

Secondary – Rowing
4 x 500m Sprint, rest 2 min

Tertiary – Stretch

Metcon
Conditioning:
Primary:
14 min EDT
Back Squat @ BW (or medium wt)
Strict Pull Up (quality reps)

Secondary:
EMOM x 10
5-10 Bench Press, moderately heavy

Tertiary:
Tabata – 8 x 20 on / 10 off
Ring Row