Sunday
Warm-up
Warm-up
ON A 7:00 RUNNING CLOCK…
400m Run
400m Run
Immediately Into…
AMRAP in Time Remaining of
:10 Bar Hang
5 Scap Pull-Ups
:10 Bar Hang
10 Tuck-Ups
10 Push-Ups
Skill
Metcon
2 SETS FOR QUALITY*
3-5 Strict Knee Raise
3-5 Strict Toes to Bar
3-5 Kipping Knee Raise
3-5 Kipping Toes to Bar
3-5 Strict Knee Raise
3-5 Strict Toes to Bar
3-5 Kipping Knee Raise
3-5 Kipping Toes to Bar
*Athlete can jump down between movements.
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 18 MINUTES
MIN 1 – :50 Max DB Renegade Rows (50/35)|(35/20)*
MIN 2 – :50 Max Toes to Bar
MIN 3 – 100m Weighted Run**
MIN 1 – :50 Max DB Renegade Rows (50/35)|(35/20)*
MIN 2 – :50 Max Toes to Bar
MIN 3 – 100m Weighted Run**
*1-Rep of RR = Push-Up / Row L / Row R
**Carry 1 DB for Weighted Run
(Score is Reps)
KG DB: (22.5/15)|(15/10)
Optional Finisher
Metcon
ON A 10:00 RUNNING CLOCK…
Single DB Weighted Walk* (Athlete Choice)
Single DB Weighted Walk* (Athlete Choice)
*DB can be held in the Front Rack, Back Rack, or Over the Shoulders. If drop DB, perform 5 Tall Jump Burpees on the spot.
(No Measure)
