Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
3 Sets
5 Bent Over M+T+Y
10 Legs Swing on Rings/Ring Hold
5 Negative Strict Muscle Ups
Metcon (Weight)
3 Sets/Arm
5 Tall Kneeling One Arm DB Press (40X0)
50′ DB Carry w/ DB @ forehead height
-No rest between arms
-2 Min Rest betweens sets
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min:
10 Deadlift @ 185/135
15 Sit Ups
200m Run
Variation 1:
@ 135/95
Variation 2:
@ 95/65
10 SU
100m Run