06/22/2020

Warm-up
Warm-up
Warm-Up
500m Row
+
30 American KB Swings
+
3 Rounds
6 reps
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Bentover Row

Metcon
Metcon (Weight)
18 Rounds for Load
18 min Cap
1 Power Snatch
3 Overhead Squat
– for those who can’t overhead squat
1 Power Clean and Jerk + 3 Thruster
with time remaining, build to a heavy SNATCH single

score by WOD weight + heavy single

Metcon (AMRAP – Reps)
For Quality and Intensity
90 sec Assault Bike @ 60%
Unbroken Pull Ups (minimum 15, max 30)
60 sec Assault Bike @ 75%
Pull Ups (same reps as set 1) in 2 sets
30 sec Assault Bike @ 100%
Pull Ups (same reps as set 1) in 3 sests
Goal is to do 90 pull ups within 9 minutes!
Metcon
4 Rounds for Quality
10 Hang High Pull – 135/95
15 KB Pike Crunch
20 Banded Reverse Flyes
GHD Situps (4 x 15-20)