28 Jul 22

Metcon (AMRAP – Reps)
EMOM10

1. I/O
2. F/B
3. Slolam
4. RFRS
5. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS
6. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS
7. DUs
8. DUs
9. Rest
10. ME DUs (Goal is 100+)

L-Sit 
10 mins to accumulate 2 mins of L-Sit – It’s time for a lot of you to move to THE RINGS

ON PU Bar/ or just hold time on Bar/ or hold time on Rings with shoulders under rings

If you can Try to do this in 6 sets of 20 secs or 4 sets of 30 secs…in other words, consistent

Metcon (AMRAP – Rounds and Reps)
20 min time cap

5 R/L Plank Rows (30,20) (no push up)
10 Perfect Push Ups
15/12 Cals AB
20 Alt. Wtd. Lunges
25 Box Jumps

All GOOD Push Ups completed can be donated to the Push Up Challenge!
Extra Credit
Metcon (AMRAP – Reps)
For time:

60 AMSUs
50 V-Ups
40 T2B
30 AMSUs
20 V-Ups
10 T2B

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