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Components

Metcon

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Workout

Saturday

A. CONDITIONING

Metcon (Time)

2 ROUNDS FOR TIME
7 Muscle-Ups
30 Kettlebell Swings (53/35)|(35/26)
20/15 Cal Row

-Rest 2:00-

2 ROUNDS FOR TIME
7 Muscle-Ups
30 Kettlebell Swings (53/35)|(35/26)
20/15 Cal Row

-Rest 2:00-

2 ROUNDS FOR TIME
7 Muscle-Ups
30 Kettlebell Swings (53/35)|(35/26)
20/15 Cal Row

(Score is Time)

B. 60:00 GPP

Warm-up

2:00 Cardio Choice

Into…

AMRAP x 8 MINUTES
10 Scap Push Ups
20 Shoulder Taps
10 Samson Lunges
10 Elbow Punches w/ Barbell

Workout

Metcon (No Measure)

EMOM x 20 MINUTES
MIN 1 - :50 Up-Down Over Bar
MIN 2 - :50 Front Rack Lunges (155/105)|(115/75)
MIN 3 - :50 Barbell Front Rack Hold
MIN 4 - Rest

(No Measure)

Optional Finisher

Metcon (No Measure)

3 SETS
30 Deadbugs
30 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

NOT FOR TIME
60 Reps Strict Toes 2 Bar*

*Everytime you break perform a 2:00 Plank Hold.

(No Measure)

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