Monday, December 4

Metcon (AMRAP - Reps)

2 Rounds, Not For Time: 20/15 Calorie Row 2 Sets of 25% Max Unbroken Muscle-ups

Scale: 5 Kips Bar or Ring, 5 Pullups, 5 Dips or pushups

Metcon (AMRAP - Rounds and Reps)

AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30 Calorie Row 30 Toes to Bar

Pausing Snatch (6 x 2)

2×2 @ 72% 2×2 @ 76% 2×2 @ 80% One second at knee level

Back Squat (EMOM x 5)

On the Minute x 5: 5 Back Squats – 74%