STRENGTH

Superset (60-90 rest after B)
1A Small DB press (DB in line with body)
4 x 12 reps
1B Bent over DB row
4 x 12 reps

METCON

RX
7 min AMRAP
6 Double DB cleans 22,5/15
5 Pullups
4 Pushups
3 Toes to bar
2 HSPU
100m Row

Target: 4 Rounds

Scaled
7 min AMRAP
6 Double DB cleans
5 Body rows
4 Box pushups
3 Knee raises/abmat situps
2 HS kickup/wallclimb w/ hold?
100m Row

RX+
7 min AMRAP
6 Double DB cleans 22,5/15
5 C2B pullups
4 Pushups
3 Toes to bar
2 Strict HSPU
100m Row

GYMNASTICS

Skill: Bar muscle up

‘Megan’
For time:
21-15-9
Burpees
KB swings 24/16kg
Double unders
TC: 8 min

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