AC Met Con
Warm-Up
200m Run @ Mod Pace
Into…
AMRAP x 5 MINUTES
5 Slam Ball Narrow Stance Front Squats
5 Slam Ball Ground to Overhead
5 Jumping Pull-Ups
5 V-Ups
Into…
200m Run @ Hard Pace
Strength
EMOM x 9 MINUTES
MIN 1 – :40 Bar Muscle-Up Practice*
MIN 2 – :40 Pistol Practice**
MIN 3 – EZ Row
*Bar Muscle-Up Options:
3 Dynamic Kip Swings + 2 Hips to Rig
2-3 Jumping Bar Muscle-Ups
1-2 Bar Muscle-Ups
**Pistol Options:
Narrow Stance Squats
Alt. Single Leg Rig Assisted Pistols
Alt. Heel Elevated Pistols
Workout
FOR TIME
800m Run
Immediately Into…
10 ROUNDS
4 Bar Muscle-Ups
6 Alt. Pistols
8 Ground To Overhead
Immediately Into…
800m Run
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Ups
Pistol Option 1: Narrow Stance Squats
Pistol Option 2: Alt. Heel Elevated Pistols