Monday

Warm-up
Warm-up
3 SETS (7:00 CAP)
200m Run
10 Slow Banded Pull-Downs
8 Push-Up to Pike
6 Barbell Snatch Grip RDL
4 Up-Downs

Strength
Metcon (AMRAP – Reps)
3-5 SETS
Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
12 Pull-Ups
9 Hand Release Push-Ups
3 Power Snatch (135/95)|(95/65)

*Option to go heavier

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)