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Components

Metcon

Settings

WOD

Saturday

Warm-up

AMRAP x 5 MINUTES
10 Bootstrappers
10 Alt. Groiners
10 Narrow Stance Squats
10 Wide Stance Squats
5/5 SA Ring Rows

Skill

Metcon (No Measure)

EMOM x 10 MINUTES
MIN 1 - 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate)
MIN 2 - 3 Rope Pull-Ups + 3 Strict Knees to Elbow

(No Measure)

Workout

Metcon (Time)

FOR TIME
40 DB Front Squats (50/35)|(35/20)
4 Rope Climbs*
40 Alt. DB Step-Ups (24/20)
4 Rope Climbs
40 Alt. Pistol Squats or Narrow Stance Squats
4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows

(Score is Time)

KG DB: (22.5/15)|(15/9)

Partner Workout Option

Metcon (AMRAP - Rounds and Reps)

IN TEAMS OF 2...

AMRAP x 20 MINUTES
40 DB Front Squats (50/35)|(35/20)
4 Rope Climbs*
40 Alt. DB Step-Ups (24/20)
4 Rope Climbs
40 Alt. Pistol Squats or Narrow Stance Squats
4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows
** P1 works while P2 rests. Switch every 10 FS/Step-Ups/Pistols and Alternate on the Rope Climbs.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

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