01/14/2020

Warm-up
Warm-Up
Row 500m or Bike 2 min
+
2-3 rounds
6 Reps Each
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good Morning
Bentover Row
+
40 Alt. DB Snatch
Hang Snatch (7 x 3; building AHAP)
Metcon (Time)
For Time:
10->1
Bench Press (at 70% or BW)
Chin Ups
Metcon (Time)
10 Rounds for Time:
7 Toes to Bar
7 Handstand Push Ups
7 Pull Ups
7 Ring Dips