08/27/2020

Metcon (AMRAP – Reps)
10 min AMRAP:
30 Deadlift 225/155
30 TTB
20 Deadlift 275/185
30 Pull Up
10 Deadlift 315/205
AMRAP Bar MU/Burpee Pull Up

Accessory
Metcon
Accessory Strength
A)
5 Rounds:
8 Bench Press
15 GHD Sit Ups
8 WideGrip Strict Pull Ups
15 GHD Sit Ups

B)
5 Rounds
10 Strict Press
10 Upright Row
20 AbMat Sit Ups

Metcon
Accessory Conditioning
A)
12 min x
20 Hollow Rocks
15 Push Ups
10 Cal Assault Bike

B)
12 min x
30 AbMat Sit Ups
16 Cal Row
10 Strict Toes to Bar
16 Cal Row

Metcon
Accessory Competitor
A)
Power Clean and Jerk
5 x 7 @ Medium-heavy load
rest 1 min between sets

B)
Every 2 min x 6
15 Toes to Bar
50 Double Unders
5 Box Jump Overs – 30"