Tuesday, October 18th 2022

WARM UP

2 Sets

-250m Row

-10 Plank Taps (slow)

-10 Wall Ball Deadlifts

into

2 Sets

:20 Ring Support

:20 Crossover Ys

then

Set Up Strength

STRENGTH EMOM

EMOM x 12

Rotate Through

-8 DB Strict Press

-6-12 Strict Pull-Ups

-10-20 V-Ups

METCON

20 Minute AMRAP:

-500m/450m Row

-20 Wallballs

-10 Ring Dips (Rx+5 Ring Muscle Ups)

-20 DB Snatches (50/35)