8
Jun
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