08/13/2020

Metcon (AMRAP – Reps)
A:
EMOM x 10
Odd Minutes: Max Unbroken Bench Press @ 70%
(Cap 15)
Even Minutes: Max Unbroken Ring Rows (no cap)

…then…

B:
EMOM x 10
Odd Minutes: Max Unbroken Strict Pull Ups @ BW
(Cap 15)
Even Minutes: Max Unbroken Push Ups (no cap)

For larger classes, some can start on A and some can start on B. Complete all sets of A before moving onto B (or vise versa).

Score by lowest number of each movement in any round

Accessory
Metcon
Accessory Strength:
A:
4-5 Rounds
10-15 High Angle DB Bentover Row
10-15 DB Arnold Press
20 GHD Sit Ups

B:
3 Rounds:
10 DB Bicep Curls
Burnout Banded Bicep Curls
+
10 DB Overhead Triceps Extension
Burnout Banded Triceps Extension

Metcon
Accessory Conditioning
A:
12 min x
12 Cal Row
9 Burpees

B:
12 min x
12 Cal arms-only Assault Bike
9 Heavy American KB Swings

Metcon
Accessory Competitor
A:
Power Snatch
10 x 3; building heavy

B:
10 min AMRAP
+1 Muscle Ups (any)
40 Double Unders