6-30-20

SKILL

EMOM x 12 MINUTES

MIN 1 – :50 Double or Triple Under Practice or Reps
MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps

(No Measure)

WORKOUT
EVERY 3:00 FOR 5 SETS
15 Burpees
20 Box Step
30 Air Squats

(Score is Total Time)

HOME WOD

DAILY-5 WARM-UP
1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
30 Mountain Climbers
20 Bicycle Crunches
10 Lateral Jumps Over DB
5 Up-Downs

(No Measure)

STRENGTH
4 SETS ON A 12:00 CLOCK…
12 DB Chest Flys (:02 Pause at Top)
12 DB Upright Rows (:02 Pause at Top)

(Score is Weight)

WORKOUT
AMRAP x 12 MINUTES
24 DB Alt. Hang Snatch
24 Alt. Jumping Lunges
24 Sit-Ups

(Score is Rounds + Reps)