10.21.2020

Weighted Pull-ups (4×6)
Weighted Ring Dips (4×6)
Pendlay Row (4×6)
Metcon (AMRAP – Reps)
Do each exercise 1 min on, 1 min rest then move onto the next one. Each scored separately
1. Max Pull Ups
Metcon (Calories)
2. Max Row for Calories
Metcon (AMRAP – Reps)
3. Max Wall Balls 20/14
Metcon (AMRAP – Reps)
4. Max Sit Ups
Metcon (AMRAP – Reps)
5. Max KB Swings 35/26 (rx+) 53/35
Metcon (AMRAP – Reps)
6. Max Push Ups
Metcon (AMRAP – Reps)
7. Max Air Squat
Metcon (AMRAP – Reps)
8. Max Burpees
Metcon (Calories)
9. Max Bike for Calories
Metcon (AMRAP – Reps)
10. Max Double Unders