Warm-up
EMOM
Metcon (AMRAP – Reps)
12 EMOM:
Even – 10 Strict Press (@ 50-60%)
Odd – 5/3 Strict Pull Ups
RX+: 5/3 Strict C2B Pull Ups
Scaling Options:
5/3 Negatives, Max Iso Holds, Banded Pull Ups, Ring Rows (Focus on strength!)
Metcon
Metcon (4 Rounds for time)
Every 5 Minutes for 4 Rounds (20:00 clock):
20 AKBS (53/35)
15 Burpees
10 Pull Ups
* Score = Each round for time.
Every round should be a sprint! Scale as needed to stay moving!
RX+:
10 C2B Pull Ups
Scaling Options:
AKBS (35/26)
Banded Pull Ups / Ring Rows