Warm-up
Alternating EMOM for 8min.
10 Calorie Row (SPRINT)
15 Empty Bar Good Mornings
Strength
Every 90sec. for 9min.
2 MisFit Snatch Complex @70%+
LITE
Spend 15min. working on a weakness
Examples: double-unders, kipping, handstands.
MetCon
RX
For Time:
20/15 Calorie Row
10 Muscle-ups
20/15 Calorie Row
8 Muscle-ups
20/15 Calorie Row
6 Muscle-ups
20/15 Calorie Row
4 Muscle-ups
20/15 Calorie Row
2 Muscle-ups
SCALED
For Time:
20/15 Calorie Row
20 Rings Dips
20/15 Calorie Row
16 Ring Dips
20/15 Calorie Row
12 Ring Dips
20/15 Calorie Row
8 Ring Dips
20/15 Calorie Row
4 Ring Dips
LITE
AMRAP 20 Minutes
5 Strict Pull-ups
10 HR Push-ups
15 Air Squats
Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.
AMRAP 20 Minutes:
200m Run
8 Power Snatch, 135/95lbs
12 Handstand Push-Ups
Rest 60sec.
Deadlift 3x2 @80%+
4 Rounds For Time:
60sec. OH Plate Hold, 45/25lbs
75 Double-unders
Rest 90sec.
