GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds
5 Strict Pull ups
10 Pistols (5 each)
5 HSPU/Piked PU
10 Supermans
STRENGTH/SKILL
Close Grip Bench Press (5 X 5)
* rest 90 seconds
Supinated Grip Barbell Row (5 X 6)
* rest 90 seconds
METABOLIC CONDITIONING
Metcon (AMRAP – Reps)
EMOM 16
Minute 1: 40s of Mountain Climbers
Minute 2: 40s of T2B
Minute 3: 40s of OH Lunges (45/25/15)
Minute 4: 40s of Wallballs (20/14/10)
Minute 5: 40s Burpees
*Score = total Wallballs