Warm Up 103 (No Measure)
5 min Row (waves of 20 sec easy, med, hard)
2 RNFT:
20 Lying leg swings
20 scorpions
20 Banded Good morning
Rope Climb (EMOM 10 min)
-Accumulate as many rope climbs as you can in a 10 min EMOM. You choose the number of climbs you do every minute.
Metcon (AMRAP – Rounds)
Every 2 min for 20 min
10 Hang Power Snatch
8 Overhead Squat
-You choose the weight. You will want to go unbroken for all 18 reps. You should have about a min rest. Weight can increase over the workout.