07/10/2020
Barbell Complex I
6 Reps Each
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good morning
Bent-over Row
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good morning
Bent-over Row
Train Wreck (AMRAP – Reps)
"Train Wreck"
20 min AMRAP
5 Rounds x
5 Pull Ups
10 Push Ups
15 Air Squats
+1 Clean and Jerk @ 225/135
+
5 Rounds
5 HSPU
10 Pistol Squats
15 Pull Ups
+1 Snatch @ 185/105
+
5 Rounds
2 Muscle Ups
4 HSPU
8 KB Swings
+1 Thruster @ 155/75
+
with any time remaining, calories on Assault Bike
20 min AMRAP
5 Rounds x
5 Pull Ups
10 Push Ups
15 Air Squats
+1 Clean and Jerk @ 225/135
+
5 Rounds
5 HSPU
10 Pistol Squats
15 Pull Ups
+1 Snatch @ 185/105
+
5 Rounds
2 Muscle Ups
4 HSPU
8 KB Swings
+1 Thruster @ 155/75
+
with any time remaining, calories on Assault Bike
Metcon
EMOM x 10
10 Bicep Curls
10 Push Ups
10 Bicep Curls
10 Push Ups
Pull Ups -> Ring Rows
HSPU -> Assisted HSPU or reasonably heavy Push Press
Pistol Squats -> single leg squat to box
Muscle Up -> Burpee Pull Up
Weights -> scale to be relatively heavy DB