Tuesday, November 22nd 2022

WARM UP

AMRAP x 7

-10/8 Cal Bike

-10 Band Pull-Aparts

-10 Banded Strict Press

-10 Ring Rows

then

2 Sets

-10 CrossOver Ys

-10 Plank Taps w/ Pause

STRENGTH

E2M x 5

5 Strict Press

10 Renegade Rows (no push-up)

METCON

3x AMRAP – 3

10 Clean and Jerks @ 115/85

10 Lateral Burpees over the Bar

5 Clean and Jerks

5 Burpee over bar

Max Rep Strict Pull-Ups (Rx+BMUs)

2:00 rest b/t