01/23/2020

Metcon (AMRAP – Reps)
EMOM x 16
min 1: 3-6 Ring Muscle Ups or 3-6 Ring Dips/3-6 Pull Ups
min 2: 2-4 Power Clean and Jerk @ 80%
min 3: Max Cal Row
min 4: 8 Evil Wheel

Score by Total Reps across rounds
Metcon (Time)
For Time:
15 Toes through Rings
12 Overhead Squats – 95/65
15 Toes through Rings
9 Overhead Squats – 125/85
15 Toes through Rings
6 Overhead Squats – 155/105
15 Toes through Rings
3 Overhead Squats – 185/125
Rx+: 95/135/185/225 (guys) 65/95/125/155
Handstand Push-ups (EMOM x 7 – 12 sec max effort)
Metcon (AMRAP – Reps)
Optional Post-WOD
5 Rounds:
20/15 Ring Dips
immediately followed by MAX Reps unbroken Push Ups
Rest 1-2 min