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Components

Metcon

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Workout

Sunday

Warm-up

ON A 5:00 RUNNING CLOCK…
15 Scap Pull-Ups
15 Scap Push-Ups
5/5 Single Arm Ring Rows
10 Push-Up to Pike
5 Strict Pull-Ups + Knees to Elbow
5 Tempo Barbell Strict Press (30X1)

Workout

Metcon (Time)

FOR TIME
75 Burpees
10 Rope Climbs
25 Push Jerk (185/135)|(135/95)*
5 Rope Climbs
25 Burpees

*Option for (155/105)|(115/75)

(Score is Time)

KG BB: (85/60)|(60/42.5)

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY
:30 Hollow Rocks
:45 Push-Up Plank
1:00 Flutter Kicks

-Rest as needed b/t Sets-

(No Measure)

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