A. General
Amrap 7 minutes
Row 8/6 Cals
6 Samson stretch lunges
6 Band Y pull + Band OHS
B. Metcon Specific
3 sets ascending
3 Back squats
3 Snatch grip btn push press
3 OH squats
4 Sets
30 Seated Band rows, fast
Rest 60 seconds
10 C2B Pull ups
TC: 12 Minutes
Score: Checkmark
Scaling Options
Beginner:
10 Seated Band rows, Tempo
5 Negative Jumping pull ups / Ring Rows
Intermediate
20 Seated Band rows
5-10 Pull ups
4 x
AMRAP 3 minutes
400 m run
Max OH Squats 135/95 lbs
Rest 1 min between each AMRAP
TC: 15 mins
Score: Reps
KG: 60/43
Beginner
200 m run
Max rep OHS @ 45/35lbs
300 m run
Max OH Squats @95/65 lbs
Perform
Row 20 Cals
Max Wall ball to 12/11' @ 20/14 lbs
3 rounds
15/12 Cal Bike erg damper at 10
10-10 Bulgarian Split squats
Rest 90 seconds