05/12/2021

Warm-up
3 Rounds x
1 min Row
15 Hollow Rocks
15 Ring Row (easy)
10 Push Ups
10 PVC Pass Throughs
+
3 Rounds x
10 DB Pull Overs
10 Banded Face Pulls
30 sec Gymnastics Plank
Metcon
EMOM x 6
min 1: Strict Pull Ups
min 2: Ring hold at top of Rings
+
EMOM x 4
min 1: Chin Over Bar Hold
min 2: Strict Ring Dips
+
EMOM x 2
5 Pull Ups
10 Push Ups
15 Hollow Rocks
Metcon (AMRAP – Reps)
Pull Up Skill work x 6-8 min
…then…
Repeat Explosives
10-15 sec AMRAP EMOM x 6
– record total number of reps
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
5 Pendlay Row @ 185/125
10 Chest to Deck Push Ups
15 AbMat Sit Ups
Metcon (Time)
10->1
Bench Press @ BW
Strict Pull Up