AC Metcon
Warm up
EMOM x 8 MINUTES
MIN 1 – 8 Alt. Groiners + Max Step-Ups
MIN 2 – 12 Ring Rows + Max Bar Hang
MIN 3 – 8 Barbell RDL + Max Hollow Rocks
MIN 4 – 12 Up-Downs + Max Shoulder Taps
Skill
ON A 15:00 RUNNING CLOCK
8-8-6-6
Strict Pull-Ups or Strict Chest to Bar
Pull-Ups
*Superset with 3-5 reps of Deadlift.
Workout
FOR TIME
50 Chest to Bar Pull-Ups
50 Deadlifts
50 Box Jumps
50 Alt. DB Clean