12/01/2020
Metcon (Time)
Skill: Butterfly Pull Ups
Pick One
A) Strength
5 Rounds x
3-5 Strict Pull Ups
5-8 Pendlay Row (Heavy)
8-12 Evil Wheel
Pick One
A) Strength
5 Rounds x
3-5 Strict Pull Ups
5-8 Pendlay Row (Heavy)
8-12 Evil Wheel
B) Skill
12 min x Butterfly Pull Up skill work
C) Capacity
100 Pull Ups or C2B for Time
– each time you break, do 15 HSPU
– if you break on the 15 HSPU, do 10 Push Ups and then finish your HSPU
– C2B are Rx+
Power Clean (10 min to build to heavy single; use 80% for EMOM)
Metcon
EMOM x 16
min 1: Max Reps Rope Climb
min 2: 15/12 Cal Assault Bike
min 3: 15/12 Cal Row
min 4: 5 Power Clean
– aim for 80% on Power Clean
min 1: Max Reps Rope Climb
min 2: 15/12 Cal Assault Bike
min 3: 15/12 Cal Row
min 4: 5 Power Clean
– aim for 80% on Power Clean
Metcon (Time)
3 Rounds for Time:
50 Double Unders
40 AbMat Ups
30 Ring Rows
50 Double Unders
40 AbMat Ups
30 Ring Rows
