METCON
WARM-UP
3 ROUNDS
10 Lunge → Air Squats → Empty BB Front Squats
10 Up-Down w/ Pause → Up-Downs Over Bar → Burpees Over Bar
5/5 SA Ring Rows → 10 Ring Rows →Scap Pull-Ups
EXTENDED WARM-UP
ON AN 8:00 RUNNING CLOCK…
Practice Chest to Bar Pull-Ups or Pull-Up
Practice*
WORKOUT
1.) AMRAP x 10 MINUTES
2-4-6-8-and so on…
Front Squats
Burpees Over Bar
Pull-Ups
-Rest 3:00 b/t P1 & P2-
2.) FOR TIME
40 Front Squats
30 Burpees Over Bar
20 Pull-Ups