Thurs…day?

Metcon (AMRAP – Rounds and Reps)
Warm Up:

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Alternating EMOM 12:

Minute 1: 5-10 Pull Ups or Muscle Ups or Ring Rows (strict, weighted, kipping, etc.)

Minute 2: 10 Overhead Squats
Pick an appropriate weight for you.

Alternate with the box next to you so you aren’t both at the rig at the same time.
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Metcon:
6 Minute AMRAP
5-10-15-20-25-30…
Kettlebell Swings (53/35)
Goblet Step Back Lunges
Box Jumps
-2 minute rest-
Repeat 6 Minute AMRAP starting from the beginning

Score is the lowest score between the 2 attempts at the amrap.