12/19/2019

Push Press (5 x 3; building AHAP)
Strict Pull Ups (5 x 3; AHAP)
Pull Ups with no kipping movement

Superset with Bench Press
Bench Press (4 x max reps at 70%)
Metcon (Time)
For Time
25-20-15-10-5
Pull Ups/Jumping Pull Up
Handstand Push Ups/Push Press
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
10 Power Clean @135/85
10 Bar-Facing Burpees
Metcon
Optional Core:
50-40-30-20-10
AbMat Sit Ups
Double Unders

Tabata Hollow Rocks
8 x 20 sec on/ 10 sec off

Metcon
Optional Strength
4 Rounds
8-10 Strict Press
8-10 Upright Row

4 Rounds
8-15 Shoulder Flye
Max Reps Ring Pull Up

EMOM x 10
10 Bicep Curls
10 Skull Crushers