METCON
AMRAP in 10 minutes of:
30 calorie row
20 handstand push-ups
10 lateral burpees over rower

Rest 10 minutes

AMRAP in 6 minutes of:
15 Chest to bar pull-ups
15 power snatches Rx 75/55 M55+ 65/45

ALTERNATE METCON
AMRAP in 8 minutes of:
30 calorie row
20 hand release push-ups or push-ups on a box
10 burpees

Rest 10 minutes

AMRAP in 4 minutes of:
15 ring rows
15 power snatches from power position

MIDLINE
2 sets of:
1:00 superman
12 back extensions

MOBILITY
2:00 each side twisted cross
2:00 box stretch
accumulate 2:00 passive bar hang

OPEN PREP COURSE TONIGHT AT 5:30 PM

This week’s topic is shoulder-to-overhead cycling, clean and jerk and thrusters