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MetCon

30min AMRAP

FITNESS
30min AMRAP
Run 400m
5 Pull-ups or Ring Rows
10 Box or Banded Push Ups
20 Alt Step Ups 24/20
Row 500/400m or Bike 1250/1000m
5 Banded Pull-ups or Jumping Pull-ups
10 Floor Press 35s/20s
20 Alt Step Ups 24/20

PERFORMANCE
30min AMRAP
Run 400m
5 Pull-ups
10 Push Ups
20 Alt Step Ups 24/20
Row 500/400m or Bike 1250/1000m
5 C2B Pull-ups
10 Floor Press 50s/35s
20 Alt Step Ups 24/20

COMPETITION
30min AMRAP w/ a 20/14 Vest
Run 400m
1 Legless Rope Climb
10 Deficit Push Ups (hands & fee on 45# plates)
20 Alt Step Ups 24/20
Row 500/400m or Bike 1250/1000m
5 C2B Pull-ups
10 Deficit Push Ups (hands & fee on 45# plates)
20 Alt Step Ups 24/20