23 Jun 21

Metcon (AMRAP – Reps)
Coach Mike’s Warm Up
Metcon (Time)
AFAP 100 AMSUs/ or V-Ups
Metcon (AMRAP – Reps)
EMOM10

1. Pull Up Negs, 5 secs hold at top/ 10 sec lower/ 5 sec hold at bottom in active shoulders
May work Strict MU Negs also

2. 5 Zottman Curls

Metcon (AMRAP – Rounds and Reps)
AMRAP12

5 HSPUs
10 Wtd, Back Rack, Step Ups (65,45) (20,16)
15 OHS (65,45)

Extra Credit
5k Row (Time)
Max Effort 5k Row

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