12/08/2020

Metcon (Calories)
Skill: Muscle Up
Pick 1:
A) Strength
5 Rounds x
3-5 Banded Pull Throughs
5-8 Pendlay Row (HEAVY)
8-12 Evil Wheel

B) Skill
12 min skill work on (coach’s choice) bar or ring MU

C) Capacity
EMOM x 10
3-6 MU (either variety)
Max Cal Row

Metcon (AMRAP – Rounds)
Running Clock
0-10 min
10->1
Bench Press – 185/125
Burpees Over Bench

– 2 min rest –

12-22 min
5 Rounds x
14/11 Cal Assault Bike
25′ HS Walk (Rx+) / 4 Wall Walk / 30 sec HS Hold

– 2 min rest –

24-36 min x
10 min AMRAP
5 HSPU (Strict as RX+)
10 Toes to Bar
30 Double Unders

Score by total rounds completed:
Part 1 – full rounds out of 10
Part 2 – full rounds out of 5
Part 3 – Full rounds completed