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Components

Metcon

Saturday

Warm-up

2-3 ROUNDS (5:00 CAP)
12 Step-ups
100m Run
12 DB Deadlifts
12 Ring Rows

Strength

Metcon (Weight)

EMOM x 12 MINUTES
MIN 1 - :40 DB Goblet Box Step-ups
MIN 2 - :40 DB Pull-Overs

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 14 MINUTES
200m Run
10 DB Hang Power Cleans (35/25)|(25/15)
10 Box Jumps (24/20)

(Score is Rounds + Reps)

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