Warm Up 128 (No Measure)
3 Rounds:
10/8 Cal Row/Aslt Bike
8 Hollow Body Y Pull
8 Hollow Body Lat Pull Down
6 T2B (srict)
6 Beat Swings
Squat Therapy (No Measure)
5 min Squat Therapy
-Work against box, wall or racked bar.
-Incorporate bands.
Metcon (AMRAP – Reps)
E2MOM for 10 min:
Pull Ups
2-4 Strict
3-5 Kipping
4-6 Butterfly
Score is total reps over all rounds.
Metcon (Time)
4 RFT:
20 Bar facing Burpees
20 Power Cleans @ 135/95
*18 min time cap*
Scale 1:
15 reps
@ 115/80
Scale 2:
12 reps
@ 75/55