3 Aug 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 RFRS (Goal is 100+)

Metcon (AMRAP – Reps)
Level 1
1. :60 Plank Hold
2. Rest
3. 10 Push Ups
4. Wall Walk

Level 2
1. :60 HS Hold
2. Rest
3&4. 5 Sec HSPU Neg

Level 3
1. 5 Sec HSPU Neg
2. 1-5 Strict HSPUs
3. 2-10 Kipping HSPUs
4. 1-5 Deficit HSPUs

Metcon (AMRAP – Rounds and Reps)
AMRAP10

20 T2Bs or V-Ups
20 DB Thrusters (35s,25s)

Extra Credit
Metcon (Time)
6 Rounds

200M Run (AFAP but maintainable)*
Immediately into
200M Jog/ Walk (about 150% as long as Run)

NO REST inbetween Rnds

* Log SLOWEST RUN TIME

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