Monday

Warm-up
Warm-up
3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold

Into…

3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups

Skill
2020 COW – 3 (AMRAP – Reps)
Max Reps Strict Pull Ups

Once set, no rest, start in a dead hang, chin clearly over bar, back to dead hang.

NO KIP, NO SWING, NO CHEATS!

Strength
Sumo Deadlift (8-8-8-8-8)
Build to heavier than last week.

Alternate EMOM
1: Sumo Deadlifts
2: 3 Kips + 3 Kipping Pull Ups [Rx+ add butterfly pull ups or bar muscle ups]
3: Full rest.

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 Front Squats (155/108)
8 Deadlifts
8 Bar-Facing Burpees

Optional Cool Down
Warm-up
FOR RECOVERY
Pec, lat and calf stretching