Warm-up
3 sets
10 American KBS
10 Arm Circles Forward and Back
10 Beat Swings
10 KB SDLHP
then..
Pull-up Drills
Gymnastics
Metcon (10 Rounds for reps)
11 min ALT EMOM
Min 1: 6 C2B (Rx+ Bar MU)
Min 2: 5
Min 3: 4
Min 4: 3
Min 5: 2
Min 6: Rest
Min 7: 6
Min 8: 5
Min 9: 4
Min 10: 3
Min 11: 2
*Today’s reps are unbroken reps. If the number is too large then drop it down or scale down to a movement you can hit the desired UB reps.
Metcon
Metcon (Time)
4 sets for time:
25/18 Cal Bike
7 Power Cleans
Rest 3:00 b/t sets
Sets 1-2: 55% of 1RM
Sets 3-4: 65% of 1RM
Put weights in notes
*3 min cap per round.
*Score is total time including rest
