180806
Skill
Metcon (AMRAP – Reps)
10 minute alt EMOM:
1: 7/5 ring dip
2: 10 burpees
1: 7/5 ring dip
2: 10 burpees
L1: box or parallette dips
L2: 7/5 ring dip
L3: 5/3 ring muscle up
Metcon
Metcon (Time)
For time:
400m run
21 OHSQ
400m run
15 OHSQ
400m RUN
9 OHSQ
400m run
21 OHSQ
400m run
15 OHSQ
400m RUN
9 OHSQ
L1: 45/35 (or front squat)
L2: 75/55
L3: 95/65