12 Minute AMRAP
Warm-up
Warm-up
2 RNFT
200 Meter Run/Row
10 Sit Ups
10 Light KBS
200 Meter Run/Row
10 Sit Ups
10 Light KBS
Skill
Metcon
Dips
Ring, Matador, Box
Strict and Kipping
Ring, Matador, Box
Strict and Kipping
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
2 Ring MU (4 Ring Rows+4 Ring Dips)
5 Hang Power Cleans 115/80 (95/65)
10 TTB (Knee Ups)
15 GHD’s (Ab Mat Sit Ups)
20 DU (60 Singles)
2 Ring MU (4 Ring Rows+4 Ring Dips)
5 Hang Power Cleans 115/80 (95/65)
10 TTB (Knee Ups)
15 GHD’s (Ab Mat Sit Ups)
20 DU (60 Singles)