STRENGTH

RX
20 EMOM
1. 5 Strict pullups (at weight if you can)
2. 5 Strict toes to bar (51X0)

Scaled
20 EMOM
1. 5 Strict pullups w/ elastiek or tempo body row
2. 5 Strict hanging knee raises (51X0) or tempo Vup/tuck ups

METCON

RX
2 min AMRAP
Bar muscle ups
30 sec rest
2 min AMRAP
Burpees
30 sec rest
2 min AMRAP
Double unders

Scaled
2 min AMRAP
Jumping bar muscle ups
30 sec rest
2 min AMRAP
Burpees
30 sec rest
2 min AMRAP
Single unders

%d bloggers like this: