2020-11-02 Fitness Option:AMRAP in



Fitness Option:
AMRAP in 16mins
12 Goblet Squats
16 Cal Row
8 Box Jump Over 24”/20”
12 Cal Row


Fitness Option:
Front Squat
7-7-7


Barbell Hip Thrust
8-8-8-8
*2 second Pause at the top*
- Superset with
6 Pistols/side


Front Squat 5x5
Front Squat for load:
#1: 5 reps @ 75%
#2: 5 reps @ 75%
#3: 5 reps @ 75%
#4: 5 reps @ 75%
#5: 5 reps @ 75%


Skill Piece
EMOM for 15 mins
Min1: Max Handstand slow lowers
Min2: Max Handstand Hold
Min3:Rest


Accessories
Bent Over Row
5-5-5-5
*DB/KB/Barbell*


Negative Weighted Pull Up
2-2-2-2
*3 second Negative*


3 Rounds of Unbroken Reps
9 Pull Ups
6 C2B
3 BMU
*Rest 2 minutes between Rounds*

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