02/12/2021

Double-Unders (5 min x skill work)
Metcon (AMRAP – Rounds)
EMOM x 15
min 1: 15 Thrusters – 95/65 (Rx+ 115/75)
min 2: 15 Pull Ups (Rx+ C2B)
min 3: 15 Burpees (Rx+ Bar-Facing Burpees)
– score by rounds successfully completed
Metcon
Weakness: Skill
Pull Ups/Muscle Ups/Cleans
Option 1: Skill Drills only

Option 2: Briefly complete drills
… then…
EMOM x 10
10-15 sec AMRAP

Option 3:
Hang Squat Clean – 3×3
Back Squat – 3×10
Pendlay Row – 5×6

Metcon
Weakness: Strength
Strict Pull Up – 5 x 5; all heavy
Pendlay Row – 4 x 6-8; all heavy

4 Rounds x
10 Evil Wheel
15 Ring Row
20 Banded Reverse Flye

Metcon
Weakness: Conditioning
20 min AMRAP
500m Row
+
3 Rounds
15 Ring Rows
15 Toes to Bar/GHD Sit Ups/AbMat Sit Ups
30 Double Unders