Metcon
Metcon (AMRAP – Reps)
EMOM 7
4 Triple Under Attempts / 4 Double Under Attempts
4 Triple Under Attempts / 4 Double Under Attempts
In front of a running clock set for 7 mminutes. If you have 5 or more unbroken DUs, 4 Triple Under Attempts. If you don’t have less than 5 DUs, do 4 Double UNer Attempts on the minute. Record successful TU/DU reps for the score
Gymnastics
Metcon (No Measure)
Technique practice
1. Toe to Bar
2. Knee to Elbow
3. Muscle up Hip Kip
4. Muscle up Transition
5. Muscle up
6. Pull up
7. Chest to bar pull up
1. Toe to Bar
2. Knee to Elbow
3. Muscle up Hip Kip
4. Muscle up Transition
5. Muscle up
6. Pull up
7. Chest to bar pull up
(15min)
Choose one or two to work on
Choose one or two to work on
Metcon
Metcon (AMRAP – Reps)
In front of a clock set for 15minutes
For the reps
1min Squats
2min Double unders
3min Push-ups
4min Supermans
5min Pull-ups
For the reps
1min Squats
2min Double unders
3min Push-ups
4min Supermans
5min Pull-ups
GYM1010 
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