11/16/2020

Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
15 Pull Ups
12 Ring Dips/Push Ups
9 Burpees

Weightlifting
Pick EITHER Hang Clean or Hang Snatch; however, everybody does the Front Squat
Hang Clean (3 Waves; 3-2-2)
Hang Snatch (3 Waves; 3-2-2)
Front Squat (5 x 4; all heavy)

Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
30 Wall Ball
20 Alt Reverse Lunge in Front Rack @ 115/75
10 Bar-Facing Burpee