Metcon (AMRAP – Rounds and Reps)
AMRAP10
200M Run
5 Explosive Squat Jumps
5 Burpees
1 Rnd Lunge Around the World
Bear Crawl Dn
3/5 Pull Ups/ Ring Rows
Deadlift (DL 8@65%, 8@70%, 8@75%, 8@80%)
Metcon (Time)
12 min time cap
4 RFT
4 RFT
250M Row
15 OHS (95,65)
10 T2B (Unbroken Rx+) OR
5 T2B (Unbroken Rx)
Planks (140 Sec Plank x 3)
Extra Credit
Metcon (Time)
10 Rnds
10 Cals AB
10 Burpees