Spread Your Arms

Every Minute on the Minute for 10 Minutes

Pick a pulling movement and rep scheme that has you work for roughly 20 seconds.  Can be pull-ups (strict, kipping), bar muscle ups, ring muscle ups, ring rows, etc.

STRENGTH – Push Press 6-6-6

Work at 85% of your 5 rep max.

METCON – AMRAP in 7 Minutes:

Row 250 meters

30 Kettlebell Swings

Rest 2 Minutes:

AMRAP in 7 Minutes:

30 Double Unders

15 Goblet Squats