3 Aug 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

Deadlift (10@60%, 8@70%, 8@75%, 8@80% DL)
Metcon (AMRAP – Reps)
EMOM8

1. ME Cals AB
2. ME Wall Balls

AB = Rower = Ski Erg

Extra Credit
SLIPS (AMRAP – Reps)
Scales (front or back)
L-Sit Holds
Inversions (HS holds/ walks/ wall walks/ taps)
Planks
Stretching (pigeon/ couch/ banded shoulder stretch)
From Home
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (AMRAP – Reps)
Body Armor from CompTrain
3 Giant Sets:

9 Tempo Single Arm Bent over Row (left)
21 Banded Good Mornings
9 Tempo Single Arm Bent over Row (right)
21 Banded Pull-Aparts

Rest 2:00 between rounds

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