STRENGTH

RX
Weighted pullups
5 4 3 2 1
rest as needed
12 min for training

Scaled by coach

METCON

RX
16 min AMRAP
16 Double KB swings 20/12kg
14 Abmat situps
12 Double KB clean 20/12kg
10 KB Bent over rows 20/12kg
8 Burpees

Target: 4 rounds

Scaled
16 min AMRAP
16 KB swings
14 Abmat situps
12 KB clean 6L+6R
10 Body rows
8 Burpees

RX+
16 min AMRAP
16 Double KB swings 24/16kg
14 Abmat situps
12 Double KB clean 24/16kg
10 KB Bent over rows 24/16
8 Burpees

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