tim
Main – WOD
Warm-up
Metcon (No Measure)
2 Min Row/AD/Run
3 Rounds
6 X 1 Arm KB Swings
8 X 1 Arm KB Push Press
then..
:30 on/:30 off
Hollow Body Hold
Front Rack/Overhead Mobility
Weightlifting
Push Press (3×5 @ 5lb more than last week)
Metcon
Metcon (No Measure)
EMOM 20 Min
Min 1. 6 Muscle Ups
Min 2. Row/AD 20 Seconds All Out
Min 3. 8 Toes-to-bar
Min 4. 30 Double Unders
Min 5. 6 Muscle Ups
etc…
Metcon (AMRAP – Reps)
3 X 20 Back Extensions
Goal is to collect 60 total. If you score fewer in three sets, record that number.