26 Oct 20

Metcon (AMRAP – Reps)
EMOM8

1. I/O
2. ME RFRS or DUs
3. F/B
4. ME RFRS or DUs
5. Slolam
6. ME RFRS or DUs
7. Choice I/O or F/B or Slolam
8. ME RFRS or DUs

Metcon (AMRAP – Reps)
EMOM10

1. Pull Up Negative – 4 sec hold at the top; 4 sec lower; 4 sec hold at the bottom
2. 5 Zottman Curls

Metcon (AMRAP – Rounds and Reps)
AMRAP8

7 Thrusters (95,65)
7 Burpees

Extra Credit
Deadlift (DL 8@65%, 8@70%, 8@75%, 8@80%)
After, complete ME 5 Reps Clean Grip RDL get to at least below the knee w/ a strong back
Do On Your Own This Week
Back Squat (BS 5@60%, 5@65%, 5@70%, 5@70%)
From Home
Metcon (Time)
“Down to Earth” from CompTrain
7 Rounds:

200 Meter Run
7 Double DB Thrusters
7 Burpees

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