9.23.2021

Shoulder Press (5@75%, 5@80%, max @ 85%)
Metcon (AMRAP – Rounds)
20 min EMOM
1. 7 Pull Ups & 5 Burpees
2. 12 cal row/bike/ski RX+ 15/12
3. 5 DB Cleans, 8 DB Renegade Row 30/20 rx+ 50/35
4. 100 MRun RX+ 200M Run
5. 8 DB Front Rack Lunge, 6 DB Deadlift
Metcon (AMRAP – Rounds)
SCALED 20 min EMOM
1. 7 Ring Rows, 5 Burpees
2. 10/8 calories row/ski or bike
3. 5 DB Cleans 12.5/7.5, 8 DB renegade Rows
4. 100 M run or row
5. 8 Db Front Rack lunge, 8 db Deadlifts

Bonus Abs
tabata Hollow Rock