9.8.22
Metcon
200m Run
Then complete 3 sets of:
50 Jump Rope Singles
10 Down Ups
10 DB Plank Rows
10 Lateral Step Ups
10 Shoulder Activations
Metcon (Time)
AQAP with a partner complete:
Buy in: 1000m Run (Together)
Buy in: 1000m Run (Together)
Then compete 3 sets each of:
15 DB Thrusters (50/35 – 35/25 – 25/15)
2 Rope Climbs / 10 C2B Pull Ups or Pull Ups / 15 Ring Rows
Then complete 3 sets each of:
15 DB Hang Cleans (50/35 – 35/25 – 25/15)
15 T2B / Hanging Knee Raises
Cash Out: 1000m (Together)
Metcon
In 8 mins complete 2-3 sets of:
8-12 Ring Dips / Bar Dips / Box Dips
15 Barbell Curls (T2120)
15 DB Reverse Flys
Rest 60-90 secs
8-12 Ring Dips / Bar Dips / Box Dips
15 Barbell Curls (T2120)
15 DB Reverse Flys
Rest 60-90 secs
Metcon
Optional Extra Work
AQAP complete 7 rounds of:
15/12 Cal Assault Bike
3-5 Ring or Bar MUs / 4-7 Strict Ring or Bar Pull Ups / 10-15 Ring Rows
Rest 1 min between each
Complete 2 sets of:
15 Weighted Prone WTY Stretches
Partners run the Buy In and Cash Out together. Then for the middle movements, one partner completes a full round while other partner rests.