01/12/2021

Metcon (Time)
(Everyone) 7 min x
Pendulum Swing Practice

Skill: Bar MU
Pick 1
A) MU Strength:
4 Rounds x
6 Strict Toes to Bar
9 Evil Wheel
12 Banded Pull Downs

B) BMU Skill
12 min to build BMU Skill and work drills

C) BMU Capacity
5 Rounds for Time
6 Bar MU
9 HSPU
12 KB Swing @ 55/35

Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
+3 Rep Ladder
Toes to Bar
Thrusters @ 95/65
Bar-Facing Burpees