STRENGTH

  • 10 min EMOM
    • 2 Split Jerks (heavier than last week)
    • 20s Hollow Hold

METCON

  • 9 min AMRAP
    • 1 wall climb
    • 5 C2B Pull Ups
    • 10 Calorie AB
    • 15 Wall Ball (20, 14)
  • 2 min Rest
  • 9 min AMRAP
    • 1 rope climb
    • 5 T2B
    • 10 Calorie AB
    • 15 Wall ball (20, 14)

EXTRA CREDIT

  • 3 Rounds
    • DB Tricep Extension x 10-12
    • DB Hammer Curl x 10-12