Sunday

Warm-up
Warm-up
FOR TIME (10:00 CAP)
400m Run
10 Up-Downs
10 Push-Ups
5 Pike Push-Ups
10 Burpees
5 Burpee broad jumps
10 Ring Rows
5 Strict Pull-Ups
10 KB DL
10 Russian KB Swing
10 KB Swing

Workout
Metcon
EMOM x 12 MINUTES
Min 1 – :50 Burpees to a Plate
Min 2 – :50 Barbell Bent Over Rows, Ring Rows, or Pull-Ups

-Rest 1:00 b/t EMOMs-

EMOM x 12 MINUTES
Min 1 – :50 KB Swing (53/35)|(35/26)
Min 2 – :50 Deficit Push-Ups, Pike Push-Ups, or HSPU**

*Option to wear 20# vest for entire workout
**Can be performed from a box or from the floor

(Score is Total Reps)