Functional Fitness

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Today’s metcon is an amalgamation of two open workouts - 16.1 and 20.2. As a result, you should already have some numbers as far as scores. Your goal is to meet, or exceed, your previous scores between the two sets. You’ll be getting plenty of rest, so this shouldn’t be an issue.

A/B/C mandatory. D optional.

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A. Strength

10 EMOM
2 DL - work up to heavy double

B. Accessory

L-sit pullup 3x8
Single arm DB/KB bent over row 3x12
Band pull apart 3x20

C. Metcon

2 rounds, rest 10:00 between
10 AMRAP
4 DB thruster (50/35)
6 T2B
24 DU

Rest 3 min

5 min max cal row

Rest 3 min

10 AMRAP
25' BB overhead walking lunge (95/65)
8 bar facing burpees
25' BB overhead walking lunge (95/65)
8 C2BPU

D. Gymnastics

12 min EMOM, alternating
50' HS walk
15 GHDSU

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