Monday, February 3, 2020

Tuesday 200204

Warm-Up: 0-6
3:00 on bike
30 Wall Balls
Max Strict Pull Ups/Ring Rows

Strength: 14-22
Front Squats
EMOM for 8:00
1 Rep with :02 pause, Build across sets; 70%+

MetCOn: 30-44
AMRAP 14:00
12 Air Squats
10 Shoulder to OH 115/75
8 Chest to Bar/Pull-Ups/Ring Rows

Finisher: 50-56
For Time(6:00 cap)
225m Row
75 Double Unders
25 Bar Muscle Ups

*practice after the row if you do not have DUs, practice after the DUs if you do not have BMUs
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