Wednesday June 27, 2018

Warm Up 88 (No Measure)

15m Bear Crawl

20 Push-ups

15m Crab Walk

20 Jump Squats

15m Burpee broad jumps

30 Mountain Climbers

+

3 RNFT:

30 Sec Goblet Squat Pose

30 Sec Crab Pose

Max Rep Muscle Ups

10 minutes to achieve a max set of muscle ups
if you do not have a muscle up but are close, work on muscle up progressions. otherwise sub for max rep ring dips.

Metcon (AMRAP – Reps)

EMOM 8 minutes:

Odd minute: 6 kipping HSPU

Even: 12-16 unbroken T2B

Metcon (6 Rounds for time)

E2MOM for 12 minutes (6 rounds):

200m run

12 power cleans 135/95

Scale 1:

150m run

12 power cleans 115/75

Scale 2:

150m run

12 power cleans 75/55

record time for each round. if you do not do a round record 2 minutes for it.