Push, Pull, Carry

Strength

15min EMOM

1. 3 Strict Press or 3 sHSPU w/ 10s hold overhead

2. 3 Strict Chin Ups w/ 2s pause and 5s descent

3. 2 x 10m Sandbag Carry

 

MetCon

10min AMRAP

 

FITNESS

10min AMRAP

5 Banded/Box Push-ups

5 Ring Rows

5 Banded/Box Push-ups

10/8 Machine Calories

 

PERFORMANCE

10min AMRAP

5 Pull-ups

10 Push Ups

12/9 Machine Calories or 12x10m Shuttle Run

 

COMPETITION

10min AMRAP

5 C2B Pull-Ups

10 HSPU

15/12 Machine Calories or 16x10m Shuttle Run