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Death by Bodyweight B ...

Metcon

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Workout

**Death By**

Warm-up

Run 400m

Then,

2 Rounds of:
5 Push-ups
10 Banded Squats
5 Pull-ups
10 Russian KBS (moderate)

Strength

Death by Bodyweight Back Squats (AMRAP - Rounds and Reps)

With a continuously running clock:
Perform 1 Back Squat @ Bodyweight the first minute,
2 Back Squats the second minute, 3 Back Squats the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

(15 Minute CAP)

Details:
Scale to a weight around 70-80% of your 1 RM

Rest

Rest two full bell cycles then begin the second Metcon.

Metcon (AMRAP - Rounds and Reps)

EMOM For as Long as Possible:
Minute 1:
3 Pull-Ups
2 Push-ups

Minute 2:
3 Pull-Ups
4 Push-ups

Minute 3:
3 Pull-Ups
6 Push-ups

Continue with this pattern, adding 2 reps to the push-ups every round until the prescribed work cannot be completed in 1 minute.

(15 Minute Cap)

Want to see some of these movements in action? Check out our .