AC Met Con
Warm Up
AMRAP x 3 MINUTES
50’ Shuttle Run
8 MedBall Lunges
6 MedBall G2OH
-Rest 1:00-
AMRAP x 3 MINUTES
7 Single Ring Rows
6 Kip Swings
5 Wall Ball Thrusters
Skill
6-4-4-2
Back Squat*
*Build to a Moderate-Heavy 2-Rep.
Workout
AMRAP x 15 MINUTES
40-30-20
Wall Balls
20-15-10
Pull-Ups
*Complete a 100m MedBall Run after each round. Ex: 40 WB, 20 PU,
100m MB Run and so on.
**After the round of 20/10/100 go back to the start of the workout if
time remains.