Functional Fitness

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Happy Friday crew. The metcon today is a little higher skill movements, so scale accordingly. THe gymnastics piece is an AMRAP of the unbroken complex (1 T2B, 1 pull up, 1 C2BPU, 1 bar MU, 2 T2B, 2 pullup, 2 C2BPU, 2 bar MU, etc). Get as many unbroken reps as you can and rest as needed.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

C+J 3+1@60%, 3x(3+1)@70%, 2x(3+1)@80%, 1x(3+1)@85%

B. Accessory

Pendlay row 3x10
Plank hold 3x60s
Banded face pull 3x20

C. Conditioning

Row for max distance
2-3-4-5-4-3-2 minutes
Light row 1:00 between

D. Metcon

12 AMRAP
21 pullups
15 hang squat clean (135/95)
9 deficit HSPU (4/2")

E. Gymnastics

5 rounds for quality - unbroken AMRAP
1-2-3-4...
T2B
pull up
C2BPU
bar MU

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