17 Sept 21

Metcon (AMRAP – Reps)
Coach Mike’s Warm Up
Shoulder Press (Strict Press 8@65%, 8@70%, 6@80%, 6@85%)
Push Jerk (5×3 Push Jerk)
Metcon (AMRAP – Reps)
3 Min Rnds w/ 3 Min Rest x 3 Rnds

30/24 Cals AB
AMRAP Pull Ups

* Log your Pull Up Rep Count Total

Extra Credit
Metcon (Time)
2000M Row or
1 Mile Run or
150 Cals AB

(Rotate week to week)

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