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Components

Metcon

Settings

WOD

Saturday

Warm-up

2 ROUNDS
1:00 Bike
5 Scap Pull-Ups
10 Alt. Deadbugs
5 Empty Barbell Hang Muscle Cleans

*Partner Option Warm-Up:
2 ROUNDS (EACH)
P1: Moderate Pace Bike
P2: 4 Scap Pull-Ups
6 Empty Barbell Hang Muscle Cleans
8 Alt. Deadbugs

Strength

Metcon (AMRAP - Reps)

EMOM x 15 MINUTES
MIN 1 - :40 Supinated Ring Rows
MIN 2 - :40 Ring Skull Crushers
MIN 3 - :40 Tuck Hang

(Score is Reps)

Workout

Metcon (Time)

3 ROUNDS FOR TIME
30/25 Cal Bike
25 Toes to Bar
20 Hang Power Cleans (115/75)|(75/55)

(Score is Time)

KG BB: (50/35)|(35/25)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2...

FOR TIME*
150/120 Cal Bike
120 Toes To Bar
100 Hang Power Clean (115/75)|(75/55)

*P1 works while P2 rests. Split work as needed.

(Score is Time)

KG BB: (50/35)|(35/25)

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