12282019

27
Dec

12282019

Warm-up
20 Banded Good Mornings
20 Scap Pull Ups
20 Deadbugs
20 Scap Pull Ups
20 Banded Good Mornings
400 – 600m Run

Skill Work
10′ to work on Pull-up Strength
Options:
1) 3 – 8 Strict Pull-ups EMOM
2) 3 Chin Over Bar Negatives EMOM
3) 5 – 8 Barbell Rows on Rig EMOM
4) 5 – 8 Ring Rows EMOM

Met-Con
12′ AMRAP with a Partner:
9-6-3
DB Box Step Overs (24/20″)
DB S2OH (50/35#)
P1 does the round of 9, then P2. P1 does the round of 6, then P2. P1 does the round of 3, the P2. Continuing till the 12′ is up.

Extra Work
For Time:
9-6-3
Deadlift at 80% of 5RM
Bar Muscle Ups