Pull-ups (12 min skill work and quick rep max out)
– Briefly review kipping pull up skill
– Briefly review butterfly pull up skill
– Take an attempt or two at a 15-sec max rep attempt of either type of pull ups. Use that number in the next portion
Metcon (AMRAP – Rounds)
Repeat Explosives:
Use the number from your max reps set in the previous portion
X reps EMOM x 7-10
– record the number of sets you were able to complete your 15 second set unbroken
Metcon (AMRAP – Reps)
10 min AMRAP
20 Alt DB Snatch (50/35)
50 ft Overhead Walking Lunge
10 Burpee Box Jumps (not jump overs)
Metcon (Time)
3 Rounds for Time:
250m Row
12 Double KB Snatch – 50/35