Metcon (AMRAP – Reps)
10-12 min warm up
1000M Row (Review technique) + Coach Mike’s Warm Up
Switch at 5 min mark
Metcon (Time)
14 min time cap
4RFT
4RFT
50 DUs
10 Cleans (125,85)
50 DUs
10 BMUs* (Rx+)
* BMU (Rx+) = C2BPU + Ring Dip (Rx) = PU + Push Up (Scaled)
Back Squat (20RM Back Squat)
Start at 50% 1RM if you have never done this – add to last week 5-20#