12/10/2020

Metcon (Time)
Skill: Butterfly Pull Up
Pick 1:
A) Strength
5 Rounds x
5 Strict Pull Ups (AHAP)
10 Ring Rows
15 Hollow Rocks

B) Skill
Practice skill x 12 min

C) Capacity
100 Pull Ups for Time
– each break, complete 10 burpees

Metcon (Time)
Running Clock:
0-10 min
21-15-9
Power Clean @ 135/95
Toes to Bar

– rest 2 min –

12-22 min
15-12-9
Power Clean @ 165/115
Bar-Facing Burpee

– rest 2 min –

24-34 min
12-9-6
Power Clean @ 185/135
Burpee Box Jump Over @ 24/20"

– score is total time of your workouts, out of 30

Metcon (AMRAP – Reps)
Tabata (8 x 20 on /10 off)

Tabata 1: Toes to Bar
Tabata 2: Hollow Rock

– do both tabatas immediately back to back