11/06/2020
Warm-up
Warm-up
3 Rounds x
12 Hollow Rocks
9 Ring Rows
6 Push Ups
+
3 Rounds x
7 Toes to Bar
5 Pull Ups
3 Skin the Cat
12 Hollow Rocks
9 Ring Rows
6 Push Ups
+
3 Rounds x
7 Toes to Bar
5 Pull Ups
3 Skin the Cat
Gymnastics
Muscle-ups (10 min x Skill work)
Metcon (AMRAP – Reps)
Every 2 min x 6
6 Power Clean and Jerk – 115/75
12 Pull Ups
36 Double Unders
6 Power Clean and Jerk – 115/75
12 Pull Ups
36 Double Unders
Metcon
Choose the one you didn’t do yesterday
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
40/32 Cal Row
18 Thrusters @ 95/65
15 Toes to Bar
12 Burpees
40/32 Cal Row
18 Thrusters @ 95/65
15 Toes to Bar
12 Burpees
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
30/24 Cal Assault Bike
30 Alt Reverse Lunge w/ 50/35# DB in Front Rack
60 Wall Ball
30/24 Cal Assault Bike
30 Alt Reverse Lunge w/ 50/35# DB in Front Rack
60 Wall Ball
