monday

Warm-up

​2:00 Row

Into…

AMRAP x 6 MINUTES
3 Push up to Pike*
6/6 DB Deadlift
6 DB Front Squat
6/6 DB OH Press

*Pause :02 at the top of the pike.

Skill

​EMOM x 10 MINUTES
Min 1 - Max unbroken toes to bar
Min 2 - :45 EZ Pace Row

(No Measure)

Metcon

​AMRAP x 16 MINUTES
300/200m Row
10 Toes to Bar
20 Alt. DB Snatch (50/35)|(35/25)
20 Wall Balls (20/14)

(Score is Rounds + Reps)